12-07-2023
FITNESS
Strength
4×6 back squat 60%
rest 1:30”
Wod
5 sets of:
4′ on 1’off
250m row/ski/500m bike
25 wallballs
max snatch 50/35
BURNOUT
(4 sets)
AMRAP 5′
-60 du/120 su
-10 thrusters
-15 deficit push ups on db’s
-60 du/120 su
*remainig time:
max reps goblet squat/shutlle runs
Rest 3′
LEVEL 4
Skill: Rope Climbs
Team of 2
Workout
For Time
60 x Calories
60 x Burpee Box Jumps Over
6 x Rope Climbs
40 x Calories
40 x Toes To Rings/Leg Raises
4 x Rope Climbs
20 x Calories
10 x Wall Walks
2 x Rope Climbs
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