CHOOSE YOUR WOD:
WOD “A”
STRENGTH – WORK UP TO YOUR 3RM OF:
Bench Press
5 MINUTES REST
FOR TIME:
10 x Swing 32/24 kg
30 x Rings Dip
20 x Swing 32/24 kg
20 x Rings Dip
30 x Swing 32/24 kg
10 x Rings Dip
WOD “B”
40 x Wall Ball 10/6
30 x Overhead Squat 30/50 kg
40 x Swing 32/24 kg
30 x Toe to Bar
40 sec L-Sit (stop time when you can’t hold it)
30 x Sumodeadlift High Pull 30/50 kg
40 x Jumping Lunges
30 x Push Press 30/50 kg