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!