WOD 03.11.2022

Strength 

3 rounds of: 

10 dumbbell row 

20 triceps pulldown

   Rest 5 minutes, then

Skills 

10-15 minutes practice 

1 rope climb

3 toes to bar

 Rest 5 minutes, then

Conditioning:

Circle Training 

40 seconds ON / 15 seconds OFF 

3 rounds of:   

15 pull ups

2 rope climb   

40 battle rope

 Rest 3 minutes then:

3 rounds of: 

8 D-ball clean  

20 ring row 

15 toes to bar

   Rest 3 minutes then:

3 rounds of: 

50 meters sled push

16 dumbbell snatch (20/10) 

15 box jump over

Rest 5 minutes then:

Core

2 rounds of:

20 dumbbell side bend  

20 spiderman 

Cash Out

1 minute hollow hold