G WOD – WEDNESDAY 28.06.23 – ”Bodyweight ninja”
WARM UP
On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks
On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges
SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups – toes to bar
PRE-Workout:
EMOM 10
40 mt single-arm DB overhead carry #22.5/15
Change Arm every Round
CONDITIONING
“BODYWEIGHT NINJA“
AMRAP 20
15 Pull Ups
30 Air Squats
15 Toes To Bar
30 Prisoner Reverse Lunges