Bader Alalawi
- Aug 7, 2020
- 1 min read

WOD08082020, SATURDAY

WARMUP

2 ROUNDS (warmup for task 1)

. 20 banded lat pulldown

. 30s plank

3 ROUNDS (warmup for task 2)

. 1 min row

. 4 box jumps

TASK 1: STRENGTH

A. Superset for 4 rounds go every 2:30 mins

. 10 strict shoulder press

. 2 legless rope climbing / rope climb or 10 ring row

B. Superset for 4 rounds go every 2:30 mins

. 5 push press

. 5 bar MU / 5 weighted chin ups / 10 DB bent over row

TASK 2: POWER

A. Every 3 mins x 6 rounds

. Row 20s sprint

Rest 1 mins

. 2 high box jumps

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