WOD – Tuesday, November 20th

STRENGTH:

    Wendler Strict Press
    Week 3 Cycle 2 (15 min)
    % Based on 90% of 1 Rep Max
    75% + 5# X 5
    85% + 5# X 3
    95% + 5# X Max Reps

WOD:

    500M Row/ 24/20 Cal Bike
    30 Pull-ups
    30 SIt-ups
    1k Row/ 48/40 Cal Bike
    30 Sit-ups
    30 Pull-ups
    500M Row 24/20 Cal Bike

*20 MIN CAP
Lite N’ Tite
WOD:

    40 MIN AMRAP
    60 DU/120 Singles
    12 Box Step Ups 30/24
    15/12 Cal Bike
    60 Wall Balls 20/14
    12 Push-Ups
    15 Sit-Ups
    60′ Sled Push

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