March 24, 2023 – Performance and Fitness

  • WOD
  • March 24, 2023
  • (0)

PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Run x 200m
Dip Support Hold x 15 seconds

Followed by…

Two sets of:
Chest to Wall Handstand Hold x 15 seconds
Tempo Push-up x 3 reps @ 4011

Then…

A.

Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
20-30 second Ring Support Hold
Rest 30-45 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds

B.

For time:
400 Meter Run
9 Wall Walks
400 Meter Run
6 Wall Walks
400 Meter Run
3 Wall Walks
400 Meter Run

The post March 24, 2023 – Performance and Fitness appeared first on Invictus Fitness.

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