WOD

CrossFit

3rnd

30 du/60 su

20 sit up

10 ohs @20/15

OHS

8-8 @60%

6-6 @70%

For Time

21-15-9

Overhead squats @50/35

Box jumps - SC steps

(int 40/25 sc 30/15)

Acc

curl bar 6x4 rest 1'

Calisthenics

h.p 1' x 4 rest 30"

plank lat 30"x3

tuck front lever 20'' x 3

one leg front lever 20'' x 3

straddle front lever max"x3

1x mu + 4x dip one bar + 2 Pull up x 4 rest:1'

6x pull down

8x tiger push x3

10 push up

8 dip ring x3

6x french press

6 hspu x3

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