Warm-up - 9'
30" plank
30" rest
30" med clean
30" rest
30" jumping jack
30" rest
B)
Hero WOD "Erin"
15 DB Split Cleans
21 Pull-ups
5 rounds for time
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ENDURANCE
WOD "5 em 1"
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ENDURANCE
WOD "5 em 1"
WOD 1
500m row
40 air squats
30 sit-ups remador
20 push-ups
10 pull-ups
WOD 2
200m run
15-12-9
Shoulder press (45/35lb)
Sit-up V-up
Swing russo (24/16lb)
200m run
WOD 3
21/15/9
SDHP KB (24/16lb)
Box jump
WOD 4
320m run
15-12-9
Wall ball (20/14lb)
Sit-up butterfly
Push-up hand release
WOD 5
460m run
30 pull-ups
30 burpees
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