WOD 01/10/18
1.
warm up
800-600-400
run
10 thruster @20/15
10 steps
10 sit up
2.
Fall series workout 1
In 12' complete:
27 double kb thruster @16/12
27 burpees box jump over @60cm/50cm
21 double kb thruster
21 burpees box jump over
15 double kb thruster
15 burpees box jump over
tie break
in the remaning time: max rep double kb thruster
rest 5'
3.
10-9-8-7-6-5-4-3-2-1 reps for time of:
pull up
ohs @50/30
rest 4'
4.
curl db alternato
12 x4 rest 1'
5.
concentrato su panca
12 x 4 rest 1'
6.
mobility 15'
