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WOD 07012020

7 Jan

Warm up

20/15 cal any machine

20M Bear walk


2 Rounds

5/side bottom up press

2 wall climbing


Strength :

A. Bench press

Find heavy 5 reps @ 15-min , include warm up


B. DB row

4 sets , 8 reps @ heavy


C. Dual KB snatch

Find in 10-minutes window 3 reps max


Accessories :

Plate grip farmer hold

Tabata (20 sec on 20 sec off )


Midline :

3- 5 sets

15 Weighted hollow rack

30 seconds Weighted hollow hold

Rest 30-60 seconds

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