WOD23022020
Congratulations to UNLIMITED athletes Ahmed Bucheeri & Lulwa alMutawa on their engagement! We are all so happy for you two🤵👰

💢Warm up:
3-minutes @ easy pace
5 Wall Walk
30s HS Hold
💢Strength
Emom 9-minutes
1: 3 split/push jerk behind the neck
2: 10M Single Arm OH Walking Lunges
3: 30M Dual KB Front rack Walking
💢Conditioning:
Team of 2
2:00 ON / 2:00 OFF
18/14 CAL Row
7/5 Dual KB Snatch 24//16
Amrap WallBall
Time Cap : 32-minutes ( 8 Rounds Each )
💬 NOTE:
⭕️ Preform Until 300 WallBalls are completed
⭕️ Each partner must preform for 2-minutes then switch. ⭕️ Scale down kB weight to 16/8KG
Extra work: ( Optional )
💢Gymnastics session
A. Handstand Hold
In 7-minutes window Practice handstand hold, without the wall
Scale down ⤵️
Handstand Facing The Wall with Hollow position Hold
5 sets , 30s
B. Dead Stop Handstand Push up
5 sets , 1 to 5 reps
C. Bulgarian ring rows
4 sets , 6 to 10 reps
💢Core :
A. KB/DB DeadBug
3 sets , 10/side
B. Dragon Flag
5 sets , 3 reps w/ 3s pause
Nice and Controlled!