WOD24072021 , SATURDAY

HAPPY BIRTHDAY AMEERA

TASK 1 : INTERVAL

EVERY 5 -MINUTES X 3 Rounds

40/30 CAL ROW / BIKE/ SKI

45S PLANK

ROTATE THE MACHINE IF AVAILABLE

* LAST 10/7 CAL OF EACH ROUND SHOULD BE SPRINT

TASK 2 : STRENGTH

A. EMOM X 9 MINUTES

1: 12 STRICT PULLUP

2: 3 ROPE CLIMB

3: 12/SIDE DB ROWS

B. EMOM X 9 MINUTES

1: 12 DIPS

2: 8/ SIDE DB CHEST PRESS

3: 8/ SIDE DB PUSH PRESS

C. FOR TIME ( QUALITY )

4 ROUND ( BACK TO BACK )

12 BICEPS CUTLS ( BARBELL OR DUMBBELLS LOADED )

30 BANDED TRICEPS PUSH DOWN

TASK 3 : CORE

SUPERSETS X 3 ROUNS

45S TO 60S D-BALL BEAR HUG

KB FRONT RACK WALKING

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