Wednesday September 27th

FIT

WOD
AMRAP 3:00
10 Push ups
16 Jumping Lunges
-Rest 1:00-
AMRAP 2:00
8 Push ups
14 Barbell Lunges
-Rest 1:00-
ARMAP 1:00
5 Push ups
10 Jumping Lunges

—Rest 2:00—

3 ROUNDS
15 Overhead Squats
250m Row
16 Pistols / 16 Air Squats

—Rest 2:00—

2 ROUNDS
24 Wall Balls
24 Toes to Bar
50 Double Unders

D - Choose weights, Front Squats
F - 115/85, 20/14
P - 155/105, 20/14

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BURN

SWEAT
AMRAP 12
20 Alternating DB Snatch
10 Burpee Over DB
20 Alternating DB Hang Power Cleans
10 Burpee Over DB
20 Weighted Sit ups

STRENGTH
BENCH PRESS
8 - 8 - 8 - 8
Super set with:
10 Banded Curls