Bader Alalawi
- Mar 9, 2020
- 1 min read

WOD10032020 , TUESDAY

Congratulations to our champ COACH DHAHI on winning first place in his category at the The Bahrain Throwdown! We are so proud of you 💪🏼🥇😎🍕

💢 Warm up :

1 Round @ Easy Pace

500M Row

500M Ski

500M Assault Bike

💢 Endurance:

Triangle sprint

3 To 4 Rounds ( Rest 3-Minutes Between EMOM )

EMOM 9-Minutes ( 30s ON : 30s OFF )

Min 1: Row

Min 2: Assault Bike

Min 3: Ski Erg

EXTRA WORK ( Optional )

💢 CORE

A. Hip thust

4 sets , 8 reps

B. EMOM 10-Minutes

1: 10 GHD sit Up

2: 15s paralette L Sit Hold

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