WOD 15.11.2022

Strength 

4 rounds of:

6 bench press (70%) 

6 chin ups 

10 seconds chin ups hold

Rest 5 minutes, then

 Skills  

10-15 minutes practice 

rope climb 

handstand hold

 Rest 5 minutes, then

Conditioning:

Circle Training 

40 seconds ON / 15 seconds OFF 

3 rounds of: 

15 ring push ups  

10 burpees

10/8 calories row

 Rest 3 minutes then:

3 rounds of: 

20  dips  

10/8 assault bike calories  

15 abs roller row

Rest 3 minutes then:

3 rounds of: 

15 wall balls 

40 battle rope  

10 box jump over

  Rest 5 minutes then:

Core 

2 rounds of:

40 russian twist 

30 side to side from plank position 

Cash Out 

1 minute plank