WOD

CrossFit

2 rnd

200 mt

10 sit up

10 knees push up

5 hpc

5 push press

5 ohs

3 RFT

29 Push-Ups

6 Hang Power Cleans @50/35 @40/30 @30/20

29 AbMat Sit-Ups

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Calisthenics

core

1' hp x3 rest 30''

1' prono plank x3

30'' tenuta laterale x3

10 albanesi x3

10 ktc parallele x3

10'' l-sit parallele x3

skill

20'' frog stand x3 rest 30''

15'' pseudo planche x3

10'' tuck plance x3

5'' full planche x3 atleti avanzati

6+10 pull up + push up x4 rest 45''

6 + 10 narrow pull up + diamond push up x4

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