WOD


CrossFit

warm up

3 rnd not for time

20 du / 40 su

10 air squat

10 high pull @20/15

2rnd for time

24 sumo deadlift high pulls @ 50-35 kg 24 wall balls @ 9-6 kg 24 bar facing burpees 24 dumbbell snatch one arm 24 pistols 24 sit ups 24 clusters @40-25 kg 24 double unders / 48 su

Calisthenics

tabata core

20'' x front lever

6x dragon flag x3 set rest 30''

30''x iperex

Pull up + Pistols 10-9-8-7-6-5-4-3-2-1

Push up + Squat 20-18-16-14-12-10

6x Dip one bar x3 rest 45''

6x handstand push up // //

10x franch press // //


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