02.14.2022

Warm Up
3 sets
50 single unders
5 each side Cossack squats
10 clean grip barbell RDLs
10 barbell strict press



Strength
super set- 3 sets each
A. skull crushers x 10
B. banded face pulls x 15

then
C. DB RDLs x 8 each side @3X11
D. DB alternating Z-press x 8 each side @2020

WOD
"On The Edge"
Every 3:00 for 6 sets
15 wall balls 20/14
15/12 cals bike
8 power cleans 115/85 95/65 75/55

08.04.19 Beach WOD

5 rounds for time
With DBs
RDLs x 5 right
waiter squats x 5 right
push press x 5 right
switch sides
then swim to diving platform
deck out + 5 burpees on platform
swim back to beach