07-02-2020
FITNESS
STRENGTH
3 sets of
30” front rack wallsit with 2 kb
12 front rack reverse lunges ( front foot elevated)
SKILL: Ring mu
WOD
Amrap 7′
5 mu/jumping mu or 5 dips + 5 pull ups
50 du
rest 2′
Amrap 7′
15 cal ski
20 pistols/15 goblet squat
BURNOUT
EMOM 30′
-40m sled
-20 step ups holding a plate
-40” hollow hold
-150/100m Air runner
-15 burpees
-rest
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