WOD 20092021, Monday
Warm up
3-minutes any machine
Task 1: weightlifting
A. Power clean
Every 75s x 12 rounds ( with pause in catch position )
Task 2: Strength
A. Back squat
4 sets , 10 Reps
B. Front Walking Lunges
3 sets , 12 reps
Task 3 : conditioning
For time ( battle fitness )
Amrap 15-minutes
21 Wall ball
15 T2b
9 Box jump
Task 4 : Accessory
A. CIRCUIT X 3 Rounds
15m/ side KB OH walking
20s hold on top position dip bar or ring
15 2xDB skull crusher