WOD

CrossFit

3 rnd

30 jumping jack

10 sit up

5 power clean @20/15

10 v push up

Ft

21-15-12-9

t2b

30" hs

3 Rounds for Time

30 cal 100 du 200 su ( int 25/50/100 sc 20/30/80)

25 Wall Ball Shots 9/6 ( int 20 sc 15 )

16 one arm db snatch

2 squat clean @70/40 int 50/35 sc 40/25

1 monkey bar (sc 10" hanging bar)

Calisthenics

1' x 4 prono plank rest 30''

30"x4 isom lat rest 20''

german hang isom max"x 3 rest 20"

pull down isom 20"x3 ( solo chiusura scapole)

l-sit to front lever 6x3

8 x pull up ring

8 x dip ring a circuito x 4 rest ( 1 ) 20''

15 x push up 3 cambi rest ( 2 ) 1'

30'' x pull up isom

30'' x dip bar isom a circuito x 3 rest ( 1 ) 30''

30'' x push up isom rest ( 2) 1'

pistols 12 x 4 rest 1'

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