wod

CrossFit

warm up

3 rnd not for time

10 dl @20/15

10 iperex

10 jumping jack

Sugar Daddy

21-15-9:

Deadlifts @100/ 70 kg

400 Meter Run

5 Rounds (on the 4:00) in 20 minutes

“Anchored Down”

30 Air Squats

15 Calorie

10 Lateral deficit Burpees

Calisthenics

Tabata core mix

30''frog stand

20'' tuck planche x3 rest: 45'

1x muscle up + 5 dip one bar

6xDip ring/bar x4 rec1 30'' rec2 45''

6x pull down

8x tiger push // //

6x ring pull up

4x tiger bar // //

3+3 one arm push up

6x french press // //