Warm-up
30 jumping jacks
5 wall climbs
30 back extensions
10 dog strech
30 step lunges
5 wall climbs
B)
Strength
Back squat
3-3-3-3-3 (70% PR)
C)
WOD
50 air squats
40 sit-ups butterfly
30 wall balls (30/20)
20 pistols
10 HSPU
100m farmer walk (24+/16+)
2 rounds
(Cap time: 20')
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ENDURANCE
A)
Warm-up
PVC mobility + barbell
B)
EMOM - 10'
(65% PR Power Clean)
A cada minuto:
1 power clean + 1 front lunge D
+
1 power clean + 1 front lunge E
C)
Strength
30 cleans (185/135)
(Cap time: 6')
D)
WOD
1.200 m run
For time
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