9.19.23 WOD

40 Banded curls
40 Banded Tricep push downs
40 Lateral mini Band walk (total)
2x

Then…

EMOM: 12min (week 3/6)

Min 1 – 12 DB bench press + 6 Push-ups

Min 2 – 10 DB lat pull Overs + 10 Band pull – aparts

Min 3 – 6/6 DB Bent over rows. Heavy!

Then…

For Time:
10 Wall-balls
10 weighted Sit-ups
100m run with Med ball

20 Wall-balls
20 Weighted Sit-ups
200m run with med ball

30 Wall-balls
30 Weighted Sit-ups
300m run with med ball

20 Wall-balls
20 Weighted Sit-ups
200m run with med ball

10 Wall-balls
10 Weighted Sit-ups
100m run with Ned ball