GW WOD – THANKS GOD IT’S FRIDAY 23.03.18
WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Sumo Deadlift High Pull ( Empty Bar )
10 Push Ups
10 Bent Row ( Empty Bar )
MOBILITY & SKILLS
Clean Warm up – Ring Dips
CONDITIONING
For Time
30-20-10 Hang Power Clean #50/35
15-10-5 Ring Dips
3-2-1 Rope Climb
Time Cap 10 Minutes
ACCESSORY WORK*
Strict Toes To Bar 3×12-15
GHD Sit-Ups 3×15-20
Back Extensions (no weight) 3×15-20
Barbell Roll-Outs 3×10-12
*Only for more than 6 month of experience
