Workout of the Day

CROSSFIT

2 rnd

30 j.j.

10 squat

10 knees push up

10 swing bar

10 spers

5 power clean

5 power snatch

5 bar row

for time

100 d.u. / 200 s.u.

90 air squat

80 sit up

70 push up / knees push up

60 box jump / steps

50 pull up / loop.................

CALISTHENICS

4 x 1' x h.p. rest 20'' 3 x 8 t2b strict rest 30'' 4 x 30'' superman rest 20''

skill front lever rest 20''

3 x 20'' tuck 3 x 20'' one leg......

round 1 30 x pull up 30 x dip 40 x......

round 2 20 x pull up 2 cambi ( wide - narrow ) 20 x russian dip 30 x push.......

" IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "