WOD

CROSSFIT

coach claudio ciolli

warm up 3 rnd nft 20 du / 40 su 10 dl @20/15 10 push up 10 strict t2b 10 air squat

for time 100 dl @80/60

every time you break up the dl, do a full rnd of Cindy

5 pull up 10 push up 15 air squat

21-15-9 ghd sit up / weighted sit up calories dip bar

IL WOD CONTINUA AL BOX...

CALISTHENICS

coach claudio ciolli

45'' x h.p. + 10 x v-up x 4

superman + iperex 30'' + 15 x 4 rest 30''

skill handstand rest 1'

pancia al muro 20'' x 3

schiena al muro 2o'' x 3

libera max'' x 2

monkey bar 1 x 3 rest 1'

rest mini serie 20'' rest serie 2'

10 - 8 - 6 - 6 - 8 - 10 x 2 pull up + dip

IL WOD CONTINUA AL BOX...