*** WOD 18/04 ***
WARM-UP
3 Rounds not for time
30 Jumping jack
20 Plank shoulder tapes
5 Squat to push-ups
15 Band pull aparts
SKILL / STRENGTH
a. EMOM 12:00
Minute 1 : 15” – 20” Hollow hold + 15” – 20” Arch hold
Minute 2 : 7 – 20 Push-ups
Minute 3 : 8 – 12 Bent over DB row
b. DB Warm-up for the met-con
MET-CON
AMRAP 12:00
Max reps DB complex
Complex =
1 Devil’s deadlift
1 DB hang power clean
1 DB Front squat
1 DB Thrusters
1 DB Push press
Rx : 22,5/15kg
Categories: Crossfit