23 Nov WOD – Saturday, November 24th

STRENGTH:

Wendler Make-up
Back Squat, Strict Press or Deadlift
Week 3 Cycle 2
% Based on 90% of 1RM
75% + 10# X 5
85% + 10# X 3
95% + 10# X Max Reps

WOD:

10 MIN AMRAP
200M RUN
7 Power Snatches 75/55
7 Overhead Squats 75/55

2 MIN REST
10 MIN EMOM
15/12 Cal Row OR 12/10 Cal Bike

Lite N’ Tite

30 MIN AMRAP
15/12 Cal Row
10 DB Step Ups 20″
10 V-Ups
12/10 Cal Bike
100′ Front Rack Carry
3-5 Wall Walks
10/8 Cal Ski

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