Strength 

3 rounds of:

10  one arm dumbbell row 

20 triceps pulldown

20 back extension  


 Rest 5 minutes, then


Skills 

10-15 minutes practice 

20 seconds handstand hold 

10 double unders


 Rest 5 minutes, then


Conditioning:

Circle Training 

40 seconds ON / 15 seconds OFF 

3 rounds of:   

15 pull ups

6  D-ball clean 

10 calories row 


  Rest 3 minutes then:


3 rounds of:  

2 rope climb   

20 ring row 

10/8 assault  bike calories


Rest 3 minutes then:


3 rounds of:

15 toes to bar   

7 devil presses   (20/10) 

10 box jump over


Rest 5 minutes then:


Core

2 rounds of:

20 wood chop 

20 side plank pulse 

Cash out: 

1 minute side plank hold 


 

Категории: WOD

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