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
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