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

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