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WOD 09032022, Wednesday



Endurance

Emom x 40-minutes

1: Row

2: ski

3: bike

4: DUs

5: Rest


Note:

Working Ratio

1st : 10-minutes = 45s work : 15s Rest

2nd : 10-minutes = 35s work : 25s Rest

3rd : 10-minutes = 25s work : 35s Rest

4rd : 10-minutes = 15s work : 455s Rest


Bonus work :

A.supersets x 5 sets

4/4 Deficit reverse lunges

4 seated Box jump


B. Supersets x 4 Sets

5 Ball slam

30 speed banded lat pull


C close Bench press

4 sets , 5 reps


D. DB pullover

3 sets , 12 reps


E. Lateral shoulder raises

3 sets , 15 reps


Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

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