WOD10072021 ,SATURDAY
TASK 1 : INTERVAL
ROW
. 500M X 5 ROUNDS @ MODERATE PACE
1 min rest
TIME CAP : 15-MINUTE
TASK 2 : STRENGTH
B. Every 30s x Infinity
. 3 bench press @ body weight
. Max chin ups
30s rest after each rounds - complete a total of 50 reps of chin-ups
TIME CAP : 12-MINUTE
C. EMOM X 6 mins
Min 1: 3 1XDB/side STOH
Min 2: 10 elevated rope row
D. Superset for 3 rounds
. 45S back ext. HOLD
. 10/side DB row
E. Circuit for 2 rounds
. 12 DB front raises
. 12 DB lateral raises
. 12 DB high pull