TODAY'S WOD

Strength/Skill:

Deadlift

- 5 @78%

- 3 @88%

- 1 @93%

- 5 @83%

- 3 @93%

- 1 @95%+

- 4 @85%

Metcon: 16m AMRAP

- 21/15 x Cal Bike

- 15 x Deficit Push-ups

- 9 x Strict Pull-ups

Metcon: 2m Intervals (1m Rest btw)

A:

- 25/20 x Cal Row

- Max Burpee Box Jump-overs w/remaining time

B:

- 25/20 Cal Echo Bike

- Max 30y Shuttles w/remaining time

Strength/Skill:

Front Squat

- 5 @65%

- 5 @70%

- 5 @75% 50’ Sled Push + 50m Sprint after each set


Metcon: 4 Rounds

- 200m Run

- 20 x DB Snatch (50/35)

- 100 x Double Unders


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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733