WOD

CROSSFIT

coach claudio ciolli

warm up 3 rnd nft 30jj 10 deficit dl @20/15 10 push up 10 ktc 1' hp

Strength Deficit Deadlifts (3x3 @70%, 3x2 @75%, 3x1 @80%) Standing on a 2" riser rest 4'

Metcon 5 Rounds for time 27 weighted sit up bumper @10/5 21/15 calories / 60 du / 120 su 15 Burpees target bar /10/8

IL WOD CONTINUA AL BOX...

CALISTHENICS

COACH CLAUDIO CIOLLI

core accumulate 3' hp 30 ring t2b strict 30 weighted sit up 30 ktc parallele 30 iperex

skill front lever rest 40'' tuck 20'' x 3 one leg 10'' x 3 full max'' x3

EMOM 9' 6 PULL UP

IL WOD CONTINUA AL BOX...