New Day - New Challenge

WOD for 23/04/2025

INTRO

emom 10′

  • 7-10 cal bike
  • 20 mountain climbers

FITNESS

Part 1

emom 8′

  • 2 snatches

Part 2

for time, 3 rounds of:

  • 40 DU
  • 50 wall balls

time cap: 12′

ADVANCED

A.
2 sets of:

  • 10-10 banded dead bug
  • 10 swimmers row bands
  • 10 scapular push ups

then 2 sets of:

  • 30 lunges
  • 30 russian kb swings

B.
clean and jerk [build heavy]

every 90″ for 12′ [8 sets]

  • complex
    • 1 pull
    • 1 sq. clean-drop
    • 1 clean and jerk]

C.
4 sets of 5′ on – 2′ off

1. amrap of 3 rounds of:

  • 15 thrusters 40/25kg
  • 15 pull ups
  • max reps burpees to target

2. amrap:

  • 70/55 cals row
  • max DU
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