WOD 17082022, Wednesday

Endurance :

Team of 2

1000M Ski erg

100 sync Hop over line

50 Shuttle Run ( 10M segment)

800M Ski erg

80 sync Hop over line

40 Shuttle Run

600M Ski erg

60 sync Hop over line

30 Shuttle Run

400M Ski erg

40 sync Hop over line

20 Shuttle Run

200M Ski erg

20 sync Hop over line

10 Shuttle Run

Bonus work :

Weightlifting:

A . Behind the neck split jerk

6 sets , 3 reps @ 70%

C. Behind the neck strict press

3 sets , 12 reps @ build up

Wide grip strict pull up

5 sets , 5 reps

Supersets x 4 sets

8 biceps curl ( heavy )

8 skull crasher

Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

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