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WOD For: Thursday, September 05, 2019

MAXCF

RECOVERY WORKOUT*
EMOM 10:
MIN 1 — AMRAP of 4 Alt. Plate OH Lunges + 4 Up-Downs
MIN 2 — Bike (moderate)
-Rest 3:00-
EMOM 10:
MIN 1 — AMRAP of 4 Plate Ground to OH + 4 Push-ups
MIN 2 — Row (moderate)
*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout.

MAX45

STRENGTH
3 SETS
6 Strict Press
4 Push Press
2 Push Jerk
-Rest 1:30 b/t Sets

WORKOUT
EMOM 15:
MIN 1 – 15/12 Cal Row
MIN 2 – 20 Sit-ups
MIN 3 – 10 Push Jerks (115/75)

MAX30

WORKOUT
EMOM 16:
MIN 1 – 20 KB Sumo Deadlift
MIN 2 – :45 Max Double-Unders
MIN 3 – 20 Russian KBS
MIN 4 – :45 Max Jumping Air Squats

HAPPY BIRTHDAY FERAS & VLAD!

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