WOD January 20,2024

“Courage is being scared to death , but saddling up anyway .”-John Wayne

WOD :
5 Rounds For Time
30/24 Calorie Bike
10 Hang Power Cleans 135/95
10 Front Squats
* Time Cap : 25 Mins

Monster Mash :
Bench Press
5×3 Building To 3 rep max for the Day
-Super set with Dumbbell Flys 4×8-12 Last 2 Sets 8-12 Reps to Failure

Back Squat
5×8-12
*Last Two sets 8-12 reps to Failure , Find appropriate weight that makes you Fail on either the 8th or the 12th

4 Rounds For Time
20 Single Arm Dumbbell Snatches 50/35
20 Burpee Box Jump overs 30”/24”

*Rest enough Time Between Bench and Squat to set up the bar , 3 min Res before last WOD: