WOD 20.5.23 (MWG)

Partner WOD For Time

STRUNG-OUT, BACKWARDS, AND UPSIDE-DOWN FRAN

1200 m Run, 9 Pull Ups, 9 Thrusters RX 40 kg

800 m Run, 15 Pull Ups, 15 Thrusters RX 40 kg

400 m Run, 21 Pull Ups, 21 Thrusters RX 40 kg

Endurance WOD 

5 min Run, 2 min REST, 3 min Run, 2 min REST, 1 min Run, 2 min REST

5 min Row, 2 min REST, 3 min Row, 2 min REST, 1 min Row, 2 min REST

5 min Bike, 2 min REST, 3 min Bike, 2 min REST, 1 min Bike.

Upper Day 2

5*5 bench press

4*10 dumbbell seated shoulder press

4 ss * 10 incline barbell press + 10 front raises

4 ss * max close push ups + 12 incline dumbbell tricep extension

3x 20 weighted crunches + 12r/12l banded woodchop