wodify-daily
Thursday, Jan 9, 2020
Task
Sandbag Cleans

3 x 5

*build in weight making the last rep the heaviest.

WOD
3 Rounds for time of:
12 Dumbbell Squats
15 Dumbbell Bench Press
18 Slam Balls

Strength
Back Squat EMOM X 6 *Every 3min

*percentages are based off of Mondays 5 rep max.

Sets:

1) 5 @ 52.5%

2) 5 @ 65%

3) 5 @ 77.5%

4) 5 @ 90%

5) 3 @ 102.5% of Mondays 5RM

6) 8 @ 77.5%

Warmup
3 sets:
40m Dumbbell Farmer’s Carry
10m Dumbbell Walking Lunge
10 Burpee

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