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WOD 11092021, Saturday



Warm up

2-min any machine


Task 1 : Interval

6 Rounds

250M Row

50Dus

10 Burpees

Rest 1-minute

Time cap : 22-Minutes


Task 2 : Strength

A. Deadlift

Every 90s x 6 Rounds

2 Reps Deadlift


B. Supersets x 4 Rounds

8 Strict T2B

8/side half knee shoulder press


C. Weighted Chin up

5 sets , 3 Reps

Every 90s


Task 3: Core

Supersets x 3 sets

20/side pallof press

45s Plank


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