WOD 13.1.24 (MWG)

For time

50-40-30-20-10 Wall Ball Shots RX 12 kg

50-40-30-20-10 DU

27-21-15-9-7 Pull Ups.

Endurance WOD

7 rounds: 1 min ON – 1 min OFF

a. Row Erg

b. DU/RX drag rope SU

NEW YEAR STRONGER ME

Upper day 2

4X 8 Deadlift

4×10 seated cable wide row

4×10 chin ups

4ss 10 cable Pull over + 12 Barbed B curls

3ss 10 trx ring rows + 10 bicep curls+ 10 hanging leg raises

Mixed conditioning

A1.3 sets of : 1’ Row 10-10 Db deadlift 15 Banded pull down

A2.4 sets of : 8 Stiff legged Deadlift

A3. 3 sets of : 12 landmine Row + 12-12 Single leg hip thrust

A4. 10’ Amrap: 1-2-3-4… Strict pull ups 2-4-6-8… Russian Swings 7 cal Row

MIND BODY APP