A) 12 min EMOM (Skills):
Min 1- Max hand stand push ups in 40 seconds/L1= Kneeling on box/ L2= Kipping/ L3= Strict
Min 2- Cal row/L1= 5 Cal/L2= 10 Cal/ L3= 15 Cal
Min 3- Skipping in 40 seconds/L1= Singles/ L2= Double unders/ L3= Triple unders
B) 3 sets/super set:
20 Hollow body rocks
10 Lying leg levers
5 V- sit ups
-Rest 30 sec-
C) “Hawkes Bay Judgement Day WOD 3”
3 Rounds for time-
10 Clean + jerks L1= 40kg/20kg – L2= 50kg/30kg – L3= 60kg/45kg
20 Alt single arm Russian kb Swings L1= 24kg/16kg – L2= 28kg/20kg – L3= 32kg/24kg
10 Chest to bar pull ups
– 10 Min cap –
