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WOD 13112022,Sunday

Warm up :

Specific warmup will be given in class


Gymnastics

10Kipping knee raises

30s Hollow hold

X 3 Rounds


Every 2-minutes x 5 Rounds

10 to 15 T2B

35 DUs


Strict T2B

3 sets , 10 reps

Rest 1-minutes between


Strength

Deadlift

3 sets , 1 rep @ 90%


Conditioning :

Emom x 20-minutes

1: 10/12 Cal ski Erg

2: 16 DB x 2 Front squat

3: 10/12 Burpees plate hop

4: 16 plate OH lunges

5: 30s plank


Extra work

Half kneeling press

3 sets  , 8/side


Barbell Rows

3 sets , 15 reps

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