Wednesday 03232022

HWPO day 7rest / 8

3x core

10 Vups

20 hollow rocks

30 flutter kicks

Strength

Deadlifts

15 @40

12@50

8@ 53

2x6 @60

Wod HWPO

1500 m row

Rest 1:30

3x500 m row

Rest :45

HWPO

4 rds

12 ctb pull-ups

10thrusters 115/85

12/8 cal bike

——————————

QUALIFIER

Overhead Squat

Build to Heavy Set of 5

Then...

1x5 @ 90% of Heavy 5

1x5 @ 80% of Heavy 5

Odd Object Conditioning

[3 Rounds For Reps]:

AMRAP 4:

500 Meter Ski Erg

20 Alternating Dumbbell Snatches

Max Dumbbell Overhead Squats

Rest 2 Minutes Between Sets

Dumbbell: 50 / 35 lb

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