Plate & Dumbell & Bodyweight WOD

Warm up-

3 rounds-
20 Jumping jacks
5 Lunge-Lunge-Squats
20 Hip taps

3 rounds-
4 Muscle snatch
4 Power snatch
4 OHS


Part 1-

5 sets of 12 Handstand Hip taps.

Scaling-
1- Handstand shoulder taps
2- Handstand ניתוק ידיים בלבד
3- Pike hip taps


Part 2-

For time-
10 Push ups
20 Jumping jacks
3-6-9-12-15-18-21 Squat snatch using Broomstick

Running WOD

Work-

3 rounds of-
5 minutes walk / slow run
5 minutes fast pace run