Bader Al alawi
- Dec 31, 2021
- 1 min read

WOD 03012022, Monday

Warm up

3-minutes any machine

Task 1: weightlifting

A. Squat clean + hang squat clean

Every 75, 10 Rounds

B. Front squat + Jerk

Every 90s x 8 Rounds

Task 2: Strength

A. Back Squat

4 sets , 8 reps @ 70%

B. Bulgarian split squat

3 sets , 6 reps /side

Task 3 : conditioning

For time

Cash in

120 DUs

400M Run

Then

10 8 6 4 2

Wall walk

Bar mu

Time cap : 15-Minutes

Task 4 : Accessory

A. supersets x 3 sets

20 Banded T

30 banded triceps push down

B. Kettlebell OH walking

3 sets , 15/side

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