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WOD 01102022, Saturday

WARMUP

Specific warmup will be given in class


Conditioning :

A. Every 6-minutes x 2 Rounds , 1-minutes between

Cash in 30 air squat

15 Hang power clean 115l/85lb

12 sumo high pull

9 burpees chest to bar pull up


Rest 3-minutes


B. For time :

100 wall ball

80 cal Row

60 box jump over

(Divide how ever you like )


Strength

A. 3 Rounds

3 Bench press

20s max push up


B. 3 Rounds

8 barbell Row

20s max ring Row


Bonus work :

Task 3 : Strength

4 Rounds

8 DB fly

8 DB biceps curl


4 Round

12 Cable seated row

8 triceps push down

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