15-11-2022
FITNESS
STRENGTH
3 sets of
6 strict chin ups
10 arnold presses
12 reverse flys
rest 1:30”
skill: bar muscle ups
WOD
Amrap 12′
3 bar muscle up
12 db snatch alternate
2 bar muscle up
50 du
1 bar muscle up
12 db squat clean ( 6+6)
BURNOUT
TEAM OF 2
20 RFT
(I GO YOU GO)
-50 du/70 su
-10 burpees
-10 single arm heavy DB snatch
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