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WOD 17122022, Saturday

WARMUP

Specific warmup will be given in class


Strength

A. Clean and jerk ( TNG )

Every 2-minutes x 6 Rounds

2 Reps


B. Front Squat @ 65%

5 sets , 5 reps

Every 2-minutes


C. Supersets x 3 Rounds

8 pull up

2 Rope climb


Conditioning

Team of 2

30 STOH 115/85lb

20 T2B

100 DUs

After 2 Rounds preform 10 wallwalk


Extra work

Accessory

Seated Good Morning

3 sets , 12 Reps


Supersets x 3 Rounds

15 GHD hip extension

45s plank

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