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WOD 09102021, Saturday



Warm up

400M


Task 1 : Strength

A. Emom x 10-minutes

1: 6/side one arm DB chest press

2: 4 Deadlift


B. Pull up

Max reps on 15s Emom x 6-minutes


Task 2 : conditioning

Amrap x 20-minutes

200M Run

10 Burpees

20 HR push up

10 Box step up ( 1 x DB )


Task 3: Core

Supersets x 4 Rounds

30s Side plank

30 Russian twist

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