Thursday Nov 9th WOD

Strength: Bench Press 4x10 (increase weight from last week if possible)

S/S with Dumbell Bench Press 4x12

Tricep extensions 3x10

Renegade row 3x10 each arm

Conditioning:

10min Amrap 3 Thrusters (95/65) 3 Lateral Burpees over bar 6 Thrusters 6 Lateral Burpees over bar 9 Thrusters 9 Lateral Burpees over bar

12 Thrusters

12 Lateral burpees over bar

15 Thrusters

15 Lateral Burpees over bar

....

Add 3 Reps per round.

Choose a weight on the barbell that u can complete the set of 15 unbroken if they needed to.