GW WOD -THANKS GOD IT’S FRIDAY 16.02.24 – “APPROPRIATE YET CHALLENGING”
MOBILITY&WARM UP
Tabata 8 min
jumping jacks
mountain climbers
hollow rocks
up-downs
jumping squats
SKILLS & SPECIFIC WARM UP
Rope Climb
2 pull-to-stands
3 standing single-leg knee raises
3 hanging single-leg knee raises
2 bite-to-stands
5:00 rope climb practice
Devil Press
5 dumbbell deadlifts
3 dumbbell burpee deadlifts
3 dumbbell burpee cleans
3 devils presses x side
6 alternate devils presses
1 round:
1 rope climb
3 devils presses
CONDITIONING
“APPROPRIATE YET CHALLENGING”
5 rounds for time:
2 rope climbs
15 Alternate devils presses #22.5/15
2 rope climbs
Rest 2:00 between rounds.