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'