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WOD 04122022, Sunday

Warm up :

Specific warmup will be given in class


Gymnastics

10 swing kip

20 Hollow rack

30s back extension hold


X 3 Rounds


Every 2-minutes x 5 Rounds

1 to 5 bar mu / box Mu


Strict chin up

2 sets , 8 to 10 reps


Strength

Bench press

6 sets , 3 reps


Conditioning :

Go every 5-minutes x 4 Rounds

Rnd 1 : 4 Round x  30 DUs + 8 T2B

Rnd 2 : 4 Round x  8 Cal AB + 30 Plank


Extra work

Strict press

3 sets  , 6 reps


Barbell Row

3 sets , 8 reps

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