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