03-12-2019

FITNESS

STRENGTH
4 sets of
3 strict pull ups + 3 chin ups + 3 mix grip pull ups
15 ring push ups + 20” ring push up hold

SKILL:Hanstand walk /
hanstand walk with a wall( small steps)

WOD
Emom 16′
1.10m hanstand walk / progressions or 4 wallwalk
2.20 wallballs
3.15 t2b
4.60 du

BURNOUT

EMOM 30
– 12/10 Cal air bike
– 15 Burpees
– 11/9 Cal Ski
– 60 DU
– 15 hollow rocks,10 weighted sit ups
– 10 hand release push ups,10 push ups