WOD

CROSSFIT

" ANNIE "

50-40-30-20 and 10 rep rounds; for time

Double-unders Sit-ups

" JT "

21-15-9 reps, for time

Handstand push-ups Ring dips Push-ups

for time

buy in 600m run 21 ohs @40/25 10 pull up 15 ohs @45/30 10 pull up 9 ohs @50/35 10 pull up Cash out 600m run

CALISTHENICS

Tabata core

hs casetta 3x30'' hs pancia al muro 3x30'' hs 3x30''

Muscle Up 4x4

weighted pull up 5x5 rest 1' weighted dip 5x5 deficit hspu 5x5 deficit push up 15 x 5