12-10-2023
FITNESS
STRENGTH
Every 2′ for 12′
6 bench press 3” pause at the bottom
then
4 sets of
12 pendlay rows
8 pike push ups
y raises standing position 12
rest 1:30”
WOD
Amrap 7′
7 hang power clean 45/30
35 du
7 front squat
BURNOUT
6 sets
Amrap 4′
-600/500m row
-12 burpee deadlifts
max calories ski
Rest 1′ b2n
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