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WOD 23102021, Saturday



Warm up

2 Rounds

200M

Rest 1-min


Task 1 : Strength

A. Supersets x 3 Rounds

8 DB Chest press

8 chin up

Every 90s


B. Emom x 8-minutes

1: 12 pull up

2: 8 DB pull over


Task 2 : conditioning

Emom x 21-minutes

1: 50 DUs

2: 25 Sit up

3: Amrap hang DB clean and jerk


Task 3: Core

Supersets x 3 Rounds

20 DeadBug

20s/side side plank.

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