Wod 13/9

Onsdag
Skill
Benchpress
4 reps at 60%
6 reps at 65%
4 sets with 4 reps at 75%
2xAMRAP at 60%
 
Metcon
In teams of 2
6 rounds
250/200m row
Alternate work, 3 rounds each
Once all 6 rows are completed rest 2 min then,
2:00 Max Effort
Wallballs over pull up rigg 9/6kg
 
L1: Unbroken
L2: RX
L3: 6/4kg
L4: 200/150m row, 6/4kg

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