WMG WOD – TUESDAY 19.09.23 – “THERE IS A NEW LADY”
MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
250-mt Row (easy pace)
1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
500-m Row (less than 2:20)
1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
500-m Row (less than 2:10)
SKILLS & SPECIFIC WARM UP
Clean – Kipping – Chest to bar
In 8 minutes increase the weight on the bar to do 3 Heavy Squat Clean
CONDITIONING
“THERE IS A NEW LADY”
3 Rounds For time:
500mt Row
15 Clean #52/35
9 Chest To Bar Pull-Ups
