09-12-2022
FITNESS
STRENGTH ( for time)
12-9-6-9-12
strict ring dips
*15 v-ups + 10 hollow rocks
skill: hspu
WOD
Amrap 15′
40 box jumps
30 burpees to target
20 hspu or pike push ups
BURNOUT
Emom 9’
-45” battle ropes
-16 renegade rows
-45” plank
Rest 2’
Emom 9’
-45” Russian swings
-16 v-ups
-45” burpees
Rest 2’
Emom 9’
-45” jumping squats
-16/12 cal row
-45” Russian twists
Share: