Thursday, November 10th, 2022

SWOD

Establish a 6RM shoulder press for the day. Then perform drop sets of 4-6 reps at 90% and 85% of the 6RM. 

Every 2:00 perform 1 set:
Set 1 – 3 reps
Set 2 – 3 reps
Set 3 – 2 reps
Set 4 – 2 reps
Set 5 – 6 reps
-into a drop sets-
Set 6 – 4-6 reps @ 90% of 6RM
Set 7 – 4-6 reps @ 85% of 6RM

WOD

Teams of 2
30/24 Calorie Row
25 Snatch (95/65)
30/24 Calorie Row
20 Snatch (115/85)
30/24 Calorie Row
15 Snatch (135/95)
30/24 Calorie Row
10 Snatch (155/105)
30/24 Calorie Row

* Split calories/reps however 
* Target time: 13-15 minutes
* Time cap: 18 minutes

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