WOD

CrossFit

3rnd

30" hp

10 dl @20/15

10 knees push up

10 push press

For Time

21 Dl @80/50- int 70/40- sc 50/30

15 Burpees

15 Dl

15 Burpees

9 Dl

15 Burpees

rest 5'

Amrap 9'

6 hspu

6 GTOH @40/25

Acc

french press db 8x3 rest 1'

Calisthenics

accumulate

1 rnd

2' hp

20 strict t2b

1' superman

30 twisting windmill

hf front 20"x3 rest 20"

hf laterale 20"x3

hf lateral crunch 6x3

to front to lateral 6x3

pull up isom 20"x3 rets 40"

pull up narrow 6x3

pull up rev 6x3

push up isom 20"x3

push up diamond 10x3

push up alligator 8x3

dip isom 20"x3

french press 6x3

tiger push 8x3

hspu 6x4 rec 35"

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