WOD 3.9.22 (G)

”ANGIE” For time:  100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squat 

Endurance WOD

The ‘’GHOST’

• 6 Rounds for Total Reps in 23 minutes
• 1 minute of Rowing (for calories)
• 1 minute of Burpees
• 1 minute of Double-Unders
• 1 minute Rest

Pull

4×10 Deadlift

4×8 Pull ups

4×10 Snatch grip high pull

3ssx 12 Ring rows + 10 pull over

3x 8R/8L Side throws ball + 50/80 mountain climber

Upper strength Strength 

Bench press 4x 8

Strict press 4×8

2-4-6-8-10-12-14-16 Strict pulls ups, Dips, Pull over, Turkish sit ups