Friday, November 4th, 2022

SWOD

Establish an 8RM shoulder press for the day. Then perform drop sets at 90% and 80% of the 8RM. 

Every 2:00 perform 1 set:
Set 1 – 5 reps
Set 2 – 5 reps
Set 3 – 3 reps
Set 4 – 3 reps
Set 5 – 8 reps
-into 6:00 to perform 2 drop sets-
Set 6 – 8-10 reps @ 90% of 8RM
Set 7 – 8-10 reps @ 80% of 8RM

WOD

50-40-30-20-10
Double Unders
5-4-3-2-1
Wall Walks
* 10 Plate OH Step Back Lunges (45/35#) after each set

* Target time: 10-12 minutes
* Time cap: 15 minutes 

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