WOD 24/08/18



CROSSFIT

1.

warm up

3 rnd nft

10 cal bike

10 back squat @20/15

10 shoulder press

10 ring row

10 push up


2.

back squat rest 1':30''

12 @50% + 30'' isometric squat

10 @60% + 20'' rest + max rep

8 @70%

6+6+6 @80% @60% @40% stripping


rest 3'


3.

bench press rest: 1':30''

12 @50% + 20'' rest + max rep

10 @60% + 20'' rest + max rep

8 @70%

6+6+6 @80% @60% @40% stripping


rest 3'


4

weighted pull up

5x5 rest 1':30''


rest 3'


5

weighted dip

5x5 rest 1':30''


6.

recovery

1k row

1 k air run

500m skyerg


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