16-09-2021
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift 70%
Skill:power snatch
wod
Amrap 15′
15/12 cal row /ski/bike
10 power snatch 40/30
15 cal row/ski/bike
10 thrusters 40/30
BURNOUT
AMRAP 12
75 Double unders/150 singles unders
16 one arm devil press
20 weighted step ups
12 push ups
AMRAP 12
75 Double unders/150 singes unders
16 one arm dumbell thrusters
20 air squat
12 renegade rows
FOR TIME
1000m run
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