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WOD 27112022, 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

4 sets , 8 to 10 reps ( continue from last week )


Strength

Sumo Deadlift

5 sets , 2 reps


Conditioning :

Go every 2-minutes x 12 Rounds

Rnd 1 : 25 burpees

Rnd 2 : 100 DUs

Rnd 3 : 10 sandbag over the shoulder


Extra work

Strict press

5 sets  , 5 reps


Barbell Row

4 sets , 8 reps

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