15-10-2019
FITNESS
STRENGTH
Emom 9′
1. 12 weighted sit ups
2. 18 v-ups
3. 30” weighted plank
SKILL: Bar muscle up/kipping pull-ups
WOD
Amrap 16′
1,2,3,4…(etc)
bar mu/ pull ups
2,4,6,8..(etc)
box jumps
200m row between rounds
BURNOUT
FOR TIME
TEAM OF 2
120 v-sit ups
100/80 cal air runner
90 slam balls
80m broad jumps
70/60 cal bike
60m sled push
40 medball partner sit ups
30 syncronized burpees
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