WOD 25122019
Updated: Dec 25, 2019
25 Dec
Warm up
3-minutes any machine
Then
3 Rounds
2 wall climbing
20 sec. Hs hold
20 sec hollow rack hold
Gymnastics
A. Hs walking
Emom 10-minutes
5 to 7m or 10 shifting arms on Box
B. Parallel L- sit hold
5 sets , 20 sec
D. HS push up
Emom 10-minutes
1 to 5 strict HSPU
Strength
A. Back rack walking - 30M
Every 2-minutes x 4 rounds
B. Barbell row
3 sets , 8 reps
C. Rotate for 3 rounds
10 DB lateral raise
10 biceps curl
10 DB skull crusher
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