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WOD 03102022, Monday

Warm up

Specific warmup will be given in class


For time :

Team of 2

60 Cal Rowing

60 burpees over the rower

Time cap : 8-minutes


Strength

A. Hang squat snatch + squat snatch

4 sets , 1 +1  rep @ 75%

3 sets , 1+1 rep @ 80%

Go every 2-minutes


B. Pause Back Squat

5 sets , 2 reps 82.5%


conditioning

For time :

10 Rounds

3 Deadlift ( choose your weight )

1 legless Rope climb

Time cap : 8-minutes


Bonus work  :

Extra Conditioning

For time

2 Rounds

30 GHD Sit Up

10 GTOH 135/95lb


Task 5 : Accessory

A. Ring Dips

3 sets , 5 to 8 Reps


B. Supersets x 3 Rounds

15 biceps Hammer curl

15 Close Grip Push up   

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