Bader Al alawi
- Apr 27
- {{minutes}} min read

WOD 27042022,Wednesday

Endurance

Emom x 20-minutes

1: 16/14 Cal Row

2: 30M sled push

3: 50 DUs

4: D-ball bear hug walking

Rest 2-minutes

Emom x 20-minutes

1: 16/14 Cal Row

2: 30 Air squat

3: 20 Deficit push up

4: 10 strict pull up

Bonus work :

A. Seated Box jump

5 sets , 2 reps

B. Pallof press

2 sets , 30s/side

C. Single leg Deadlift

4 sets , 8 /side

E. Supersets x 3 Sets

10 DB hammer biceps curl

10 DB skull crusher

Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

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