07-09-2020
FITNESS
Strength
Every 2′ for 12′
8 each leg front rack reverse lunges
Skill: jerk
WOD
21-15-9
Push jerk 50/35
pull ups
rest 2′
9-15-21
hang clean
burpees over bar
BURNOUT
Every 3min For 30min
1) 250m/200m Row+ 12 x Burpees Over The Row
2) 30 x Wall Balls+ 75 x DU/150 x SU
3) 250m Run
4) 21 x KB Swings + 14 x KB Box Step ups
5) 30 x Push ups+30 x Sit Ups
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