18.02.22

PART A
Every 2 mins for 10 mins:
3 Front Squats + 5 Back Squats
70% 1RM Front Squat

PART B
wod
“The Conqueror Worm”
3 rounds for time of:
12 L/12 R Single Arm Dumbbell Thrusters, 22.5/15 kg
18 Chest-to-bar Pull-ups

Time domain: 5-9 mins
Time cap: 11 mins

PART C
Accessories
2/3 rounds for quality of:
Single Arm Ring Row Hold, L 15 secs/R 15 secs
Copenhagen Plank, L 15 secs/R 15 secs
Star Plank*, L 15 secs/R 15 secs

*feet elevated for advanced athletes