Wednesday 8/23 WOD


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 PERFORMANCE:
13 Min AMRAP for Max Reps:
 60/45 Cal Row
50 Thrusters @ 95/65#
40 Pull-ups
30 HSPU or DB Push Press @ 35/25#


FITNESS
13 Min AMRAP for Max Reps:
60/45 Cal Row
50 Thrusters @ 75/55#
40 Jumping Pull-ups
30 DB Push Press @ 30-35/20-25#


Notes:

Smooth 80-85% Rhythm on Row then all reps following in small rest with short rest. You want to keep all work as aerobic as possible... and delay the muscle fatigue as late as possible into sets >> you will then move to a complimentary movement...

Thruster ( squat> Press) into  Upper Body Pull >> into an upper body Press >> have fun!


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