WOD - Mo 09.08.21

WARM UP 3 rounds for quality of:

5 Parallette Push-ups

5 Parallette Dips

5 Squat Jump Laterally Over Paralletts Parallette

L-Sit Hold, 5 secs

CORE A single set of L Sit On Parallettes for max reps.

TABATA CORE Tabata L Sit On Parallette (L-Sit or Tuck L-Sit Hold)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals. LONG WOD 3 rounds, 2 mins per station, for max reps of: (Total 36 Min)

Tire Flip, pick load

Bench Press (3 Sec Pause At The Chest Position), 70% 1RM

Burpee Sandbag Over Box + Box Over, 70/45 kg

Slam Ball, 10/5 kg

Sled Push, 115/90 kg

Rest

Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations.