Wednesday 12/7

WORKOUT for Wednesday 12/7/2022

every :90 for 10 rounds:
hang power snatch + power snatch + overhead squat

AMRAP in 20 minutes:
10 pullups
10 pogo burpee
10 PVKBS, 12/16/24kg

Post score to whiteboard.

ENGINE for Wed 12/7

Triple 3 Thirds

3 rounds for time:
1k row
100 double unders
1 mile run

BODYBUILDING for Wed 12/7

8 sets of 8 reps:
– double DB push press
– lateral delt raise
– tricep extensions
– chest fly
– chest supported row/side
– banded lat pull down
– overhand barbell bicep curl