WOD - Fr 23.07.21

WARM UP

3 rounds for quality of:

Row, 200/160 m

10 Shoulder Tap Push-ups

Single Arm Plank Hold, 30 secs

10 Dumbbell Snatches, 10/5 kg

LONG WOD

Every 1 min for 30 mins,

alternating between:

12 Dumbbell Bench Press

10 Strict Pull-ups

15/12 Row Calories

12 Bent Over Barbell Rows

10 Pike Push-ups

COOL DOWN

For quality:

Pigeon Stretch, 2 mins

Shoulder Stretch, 2 mins