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WOD 18122022, Sunday

Warm up :

Specific warmup will be given in class


Gymnastics

10 swing kip

20 Hollow rack

30s back extension hold

X 3 Rounds


Every 2-minutes x 5 Rounds

1 to 5 bar mu / box Mu


Strength

Bench press

3 sets , 6 reps


Weighted dip

3 sets , 8 reps


Conditioning :

Team of 3

140 cal ski erg

120 bar facing Burpees

100 Deadlift 225/155lb

80M KB OH Lunges

60 bar Mu / 80 pull up / chest to bar pull up

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