Workout of the day

January 3, 2017

 

CrossFit 

 

Emom 9'

 

10x cal 

30"x prono plank 

20x du

 

Amrap 20'

 

3x clean and jerk     rx 50/25

9x brps

3x power snatch     

 

3RFT

 

6x kipping pull up

6x push up 

 

 

Calisthenics

 

l-sit 20"x4  rec 20"

superman 20"x4 

 

ring mu 4x 4 rec 40"

push up wide 12x 4 

pull up narrow 4x 4 

push up diamond 8x4 

french press 6x 4

 

pull up 4+ push up 6 + dip 2 x 3 rec 30"

 

tuck planche 20"x 3 rec 30"

 

 

 

 

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