10-03-2023
FITNESS
skill: ring muscle up
STRENGTH
3 set
6 ring dips + 10″ ring support
10 kipping to the rings
4 kipping ring pull ups
rest 1′
wod
ΕΜΟΜ 16′
1. 4-6 ring muscle up
2. 15 cal
3. 10 hspu /pike/12 hand release
4. 50 du
BURNOUT
Grip Strength
3 sets
-40″ battle ropes
-30″ heavy kb’s hold
-20 kipping leg raises
Amrap 15′
-15/12 calories row
-15 russian swings
-7 h.r.p.u
-7 burpees
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