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WOD23082022, Monday


Warm up

3-minutes any machine


Task 1 : Core

1- Split pallof press

3 sets , 15/side


2- D ball bear hug

3 sets , 45s


3- side plank

3 sets , 30s /side


Task 2 : Conditioning

Team of 2

A. For time

40 , 30 , 20

Pull up

DB snatch 30/22.5KG

9 , 6 , 3

Rope climbing ( M= start seated ) ( W = start standing )


Rest 5 - minutes


B. For time

50 , 30 , 15

Box jump over 30/24”

DB Hang clean and jerk 30/22.5KG

6 , 4 , 2

Rope climbing ( M= start seated ) ( W = start standing )


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