Workout of the Day

CROSSFIT

2 rnd

10 calorie

10 ring row

20'' hs

10 alt db snatch

10 one arm oh lunges

every 1'30'' x 15' ( 10 set )

...................

1: max rep strict pull up

2: max rep strict hspu

for time

7 - 14 - 21 - 28 rep

alt. db snatch

one a.....................

CALISTHENICS

5 rnd superset 10'' x l-sit 10 x albanesi rest 30''

4 rnd 15 x iperex rest 20''

skill front lever rest 30'' 3 x 20''tuck 3 x 15''adv tuck 3 x 10''one leg 3 x max'' straddle / full

3 x 6 ace .................

3 x 8 ring pull up

3 x 8 dip one bar 3 x 10 push .........................

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