WOD

CROSSFIT

coach claudio ciolli

warm up 3 rnd nft 10 calories 10 ring row 10 v-ups 10 push up 10 air squat

complex ring E2MOM 6' 3+3+3+3 t2b + pull up + muscle up + dip SE NON CHIUDI IL SET UNBROKEN FAI 10 BURPEES DI PENALITA' intermedio 4+4+4 bar t2b + pull up + dip one bar scaled 4+4+4 ring row + entrata muscle up + dip jump

ZACHARY TELLIER For Time 10 Burpees

10 Burpees 25 Push-Ups

10 Burpees 25 Push-Ups 50 Lunges IL WOD CONTINUA AL BOX...

CALISTHENICS

coach claudio ciolli core EMOM 9' 10 v-up 10 albanesi 10 oscillazioni hp

skill HUMAN FLAG rest 40'' frontale 20'' x3 laterale 20'' x3 tuck max''x3 full max'' x3

6 pull up 3 cambi x3 rest 45''

12 push up 3 cambi x3

6 archer pull up /wide x3 IL WOD CONTINUA AL BOX...