WOD 7.11.23 (WGM)

For time

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

27-21-18-15-9 Toes to Bar.

Cash Out 100 DU/SU

Lower body

5×5 front Squat

4x10R/10L bulgarian split squat

4×10 nautilus hip thrust/hip thrusts

4×10 good morning +12 leg extension

3×1 min iso squat + 15 ghd leg raises

Upper body FBB

A1. 3 sets of: 1’ assault 10 Barbell Bent over Row 10 Barbell Strict press

A2. 3 sets of : 6-6-max reps (lighter weight ) Dumbbell Strict press

A3.3 sets of: 10 Incline Db Press Max rep Pull ups

A4.For 12’ Amrap: 12 Narrow Grip tricep push 16 Alt Db Snatch from floor Bike 500m

MIND BODY APP