WOD – Wed, Oct 4
2023_10_04_Lifting (Weight)
Every 3 minutes for 9 minutes
5 Deadlifts
5 Power Cleans
5 Hang Power Cleans
2023_10_04_WOD (Time)
every 5 minutes x 4 rounds
500/400m Row
10 Dual Dumbbell Box Step Overs
5 Devil Presses
Rx: 22,5 | 15 kg
| usw two Dumbbells for the Step Overs and Devil Presses
| stay close to the Box and do efficient steps
| Score = time of slowest round
| build to a heavy unbroken complex
| start at 55% of your 1RM Power Clean
| Score = weight