METCON and GymSTRENGTH
Warm up
500 m row
2 Rounds:
3 x 3 Position of power clean
5 Box Jump
3 Slow Push up
5 Inch worm
Bench Press
every 2:30 x 5 Sets
5 Bench Press at 80%
Conditioning
SPECIAL WOD BIRTHDAY DEVINA, LEVINA and DEVINA B
“Sharing is not Caring”
partner WOD share whatever you like
For time:
21-15-9
Hang Power clean (70/45 kg | 50/30 kg | 30/20 kg)
Box jump over | Step up over | Jump Squat
15-12-9
Deadlift (100/65 Kg || 70/45 kg | 50/30 kg)
Burpees Box Jump over | Burpees step up over | Burpees
Time cap 12 mins