WOD 17/04/18



CrossFit

1.

warm up

3 rnd not for time

30 du

10 ring row

10 front squat @20-15


2.

AMRAP 15'

2-4-6-8-10-12 ecc...

pull up

4 clean & jerk @50kg @35

rest:4'


3.

4 rnd for time t.c. 9'

100m sprit

15 t2b

10 wall ball @9-6

8 pistols

rest:3'


4.

4 rope climb

curl bar 4x6 rest:1'

db alternate curl 4x12 rest:1'


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