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WOD 13012023, Saturday

Updated: Jan 14

WARMUP

Specific warmup will be given in class


Conditioning:

Emom x 9-minutes ( 30s on : 30s off )

1: bike

2: burpees

3: ski


Strength:

A. Hang snatch + snatch

5 sets , every 2-minutes


B. Shoulder to over head

5 sets , 2 reps

Every 2-minutes


Conditioning :

Team of 2

Amrap x 8-minutes

6 12 18 24 30 36 42

Front squat 95/75lb

Box jump over


Extra work

A. Strict chest to bar pull up

3 sets , 5 reps


B. Deadlift

6 sets , 3 reps

Every 2-3 minutes




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