01-07-2020
FITNESS
Strength
Every 2′ for 12
6 bench press with a pause 2” at the bottom
Skill: kipping pull ups or butterfly
WOD
3 sets of:
5′ amrap
21/18 pull ups
15/12 burpees over bar
9/6 power snatch 50/35
max box jumps
rest 2′ b2n sets
BURNOUT
FOR TIME
5 ROUNDS
5 burpees over the kettlebell
10 Reverse burpees with kettlebell
15 dumbell push press
15 weighted sit ups
250m run
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