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WOD 08012022, Saturday

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WARMUP

3-minutes any machine (easy pace )


Task 1: strength

A.Superset x 5 Rounds

5 Deadlift

5 weighted dips

Rest 1-2-minutes


B. Weight pull up

5 sets , 3 reps

C. Supersets x 3 Rounds

8 seated shoulder press

8/side DB Row

Task 2: Conditioning

EMOM X 21-Minutes

1: 15/12 Cal Row

2: 12 box jump over

3: 1 rope climbing + 9 HS release pushup

Task 3: Core

Emom 9-minutes

1: 30s Hollow hold

2: 30s D-Ball hold

3: 30M Farmer carry

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