5.8.24 WOD

3 Rounds
:20 Machine
10 Single DB Strict Press
10 Single DB Curls
5 Air Squat + Toe Touch
:15 Deadhang

Then…

Week 4 of 4

Every Min x 9 Min (3 Rounds)

Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU*
Min 2: 7/7 Alt DB Curls
Min 3: 1:00 Wall Sit Hold (weighted)

Finisher —> Min 10:
1 max effort set of DB push press
right into
1 max effort set of DB bent over rows with the same DBs
right into
1 max effort set of push-ups
With Murph coming, we will be working on pushing and pulling volume through accessory work. This will help not only improve Murph times, but also reduce the amount of soreness after.

Then…

For Time:

40-30-20
Thrusters (45/35)
40-30-20
AB Mat Situps
3-2-1
Rope Climbs/ strict pull ups (no bands) ring rows.

18min