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WOD 20112022, 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


Strict pull up

3 sets , 8 to 10 reps


Strength

Deadlift

Emom x 6-minutes , 5 reps


Conditioning :

Go every 3-minutes x 9 Rounds

Rnd 1 : 40/35 Cal ski

Rnd 2 : 45/40 Cal bike erg

Rnd 3 : 50 sit up / 30 GHD



Extra work

Seated DB press

3 sets  , 8/side


Bent over Lateral raise

3 sets , 15 reps

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