Thursday 6/15/17 - SADBS2OH


MAIN WOD

M-1: Bench Press

1 RM

M-2: 4 Rounds

16 Single Arm DB Shoulder to Overhead (8 Right/8 Left) M/45-55 F/25-35

32 Butterfly Sit Ups

400m Run

TIMECAP 20:00

L2: 35/20

L1: 25/15

FITNESS CLASS

F-1: 4 Sets:

16 Weighted Step Ups

12 Push Ups

*Make the Push Ups as challenging as possible for the strength portion

F-2: 4 Rounds:

20 Rower Sit Ups

400m Run

WEIGHTLIFTING

2 sets:

15 Russian Kettlebell Swings

20 banded steps left

20 banded steps right

5 DB hang power cleans (moderate weight, don't swing DB's out)

Power Clean

15x1 EMOM

Start at 70%

Split Jerk

12x1 EMOM

Start at 65-70%

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Fargo, ND 58104
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