WOD13022020

We are extremely proud of Unlimited coach jabz for receiving his certification in CISSN and for being one of three people in the kingdom to hold this title @Coach_jabz

Warm Up:

6 shuttle Run

10s ski erg @ hard pace

30s Plank

6 shuttle Run

10s ski erg @ hard pace

30s Back Extension Hold

Specific : (5 to 10– minutes)

Ring Row

Shoulder To Over Head @ Build up

Deadlift @ Build up

Kipping pull up TO Kipping Bar Muscle Up

Conditioning:

TEAM OF 3

A. For Time

63 43 23

DEADLIFT 275/195lb

15 12 9

Legless Rope climbing

B. For Time

30 20 10

Shoulder To Over Head 185/105lb

10 20 30

Bar Muscle Up

C. For Time

75/51 Cal Ski Erg

Time Cap : 40-minutes