WORKOUT OF THE DAY, SEPTEMBER 20TH 2022

WOD:

#thruster kinda day

8 Rounds (16 min Cap)

3 Thrusters 135/95 Rx+185/135 *Heavy but still unbroken

4 Ring Muscle Ups *Muscle Up Scale today will be 2 Pullup/Ring Row + 2 Pushups

5 Box Jump Overs 24/20″ Rx+30/24

STRENGTH:

#push press

In 12:00 establish a 3RM

FINISHER:

AMRAP 15

200m Run

16 DB Box Step Ups 50/35s

24/20″

All in a 20/14lb Vest if possible

BODYBUILDING:

Strict Pullups 6 sets: 8-5-5-3-3-1 reps

Bent Over Barbell Row 4 sets of 10

Lat Pulldowns 4 sets of 10

Seated Single Arm Cable Row 4 sets of 10

Standing Alternating DB Curl 4 sets of 10

Barbell 21’s 3 sets: 21 reps

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