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alicanumay

26102023

Conditioning: EMOM 12 min.


min 1: max. cal. row in 45 seconds

min 2: max. rep shoulder taps in 20 seconds + max. rep mountain climbers in 20 seconds

min 3: rest!


WOD: Every 3:00 for 4 rounds


8 single arm devil's press + 12 toes to bar (18 knees to chest) + 16 wall balls


*kettlebell/dumbbell farmer's hold in remaining time


rest 1:00 between rounds


Accessory: 3 Rounds


15 banded hammer curl

10/10 single arm dumbbell skull crushers

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