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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

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