Wednesday January 21st

Pre WOD:

3 set*9 Back Squat 60%+

Build to RIR 2
Max speed for each rep

WOD:

A: EMOM 10 min (5 rounds)
1: X Handstand Walk progression
2: X Toes To Bar

B: EMOM 18 min
1: X Alt DB Hang Snatch, 1×22.5/15 kg (50/35 lbs)
2: X V-Ups
3: X Cal Row

Post WOD:

Core
Nivå 1: https://youtu.be/6COKAGFFugo?si=IHqMcYekg3LQB2Ua
Nivå 2: https://youtu.be/-uBFqUMLQ7g?si=ml3lA8_rYZpuFnfl
Nivå 3: https://youtu.be/O_EUyZwj1MQ?si=1RNmhNC90xY-c_ZM
Nivå 4: https://youtu.be/y4f1QqcE2KY?si=SMFUPXJhqnQjQAV5

3 rounds, 2 min rest