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WOD 07012023, Saturday

WARMUP

Specific warmup will be given in class


Conditioning:

Emom x 9-minutes

1: 16 hop over Parallette

2: 40s plank

3: 16 KB swing


Strength

A. Jerk from rack

8 sets , 90-seconds, 1 rep


B. Deadlift

3 sets , 2 reps

Every 2-3 minutes


C. Dips

3 sets , 5 reps


Conditioning :

Team of 2

Every 3-minutes  x  5 Rounds

10 burpees to target

20 HSPU

30 wall ball


Extra work

Gymnastics

Emom x 9-minutes

1: 7.5M HSW / 30s HS hold

2: 2 legless rope climb

3: 60 DUs

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