Bader Al alawi
- Feb 7
- {{minutes}} min read

WOD 09022022, Wednesday

Endurance

Rotate A , B and c , Every 3-Minutes x 12 Rounds

A. For Time Run 400M

B. Amrap Cal Assault bike

C . Emom x 3-minutes

1 : 30M kB Front rack walking

2: 30S HS hold wall support

3: 30s Dead hang hold

Bonus work :

A.Behind the neck push press

5 sets , 5 reps

B. Supersets x 3 Sets

Cable lat pull down

Max ring Row

C. Supersets x 3 Sets

8 DB fly

8 DB Row

D. Cable cross over

3 sets , max reps

Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

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