Wednesday March 18th

Pre WOD:

Bike Progression
2 rounds of:
10 x 45 sec work, 15 sec rest @ RPE 6-7/10

3 min rest between rounds

WOD:

A: Push Press 4-3-2-1, 73%+ (2-1RIR)

B: For Time:
120-100-80 Double Unders
40-30-20 DB Snatch, 22.5/15 kg (50/35 lbs)
30-20-10 Pull Ups

TC 14 min

Post WOD:

Upper Body Accessory
3-4 Rounds for quality
16 Alt Hammer Curls (https://youtu.be/TUhC873MuQ4)
12-15 Banded Overhead Triceps Extension (https://youtu.be/ioMF-2ErRLw?si=3UxVCbc4OGVHvJ5E)
5-8 Deficit Ring Rows
5-8 Push Up in Rings