12-05-2022

FITNESS

STRENGTH
EMOM 12′
1. 3 heavy deadlift 85%
2. 12 deficit reverse lunges
3. rest

WOD
Team of 2
for time:

buy in : 1000m run together with 10kg plate ( change it after 250m)
then
2 rnds DT each
30 cals
2 rnds DT each
30 cals

CAP: 23′

*DT= 12 deadlift + 9 hang power clean + 6 jerk

BURNOUT

Amrap 14
500m run
40 v- ups
30 one arm devil press
20 box jumps

Amrap 14
250m run
40 weighted sit ups
30 one arm dumbell thrusters
20 push ups