Bader Alalawi
- Feb 9, 2020
- 1 min read

WOD10022020

Warm up:

200M Run @ easy pace

5 Rounds

1 wall Walk

3 Inch Warm

Gymnastics :

A Emom 9-minutes

1: 10 kipping

2: 10 Hollow Rack

3: HS Wall support with Arm shift on Plate

B. Dips

5 Rounds

3 Reps , Hold 5s on the bottom Position

C. Emom 10-minutes

1: 3 to 5 bar Muscle + 15s Plank

2: 7M HS Walking + 15s back Extension Hold

D. paralette L- Sit Hold

3 Rounds , 20s - 30s

Conditioning:

For time

120 DB snatch

Time cap 10-minutes

Endurance : ( Extra work )

30-45 Minutes @ easy pace ( Hart Rate 60% OR Below )

Assault Bike

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