18-01-2022
FITNESS
skill: rope climb
strength
3 sets
3/4 rope pull ups/ 4/5 chin ups
12 rdls with 2 dbs
20 hollow rocks
rest 1:30”
WOD
Emom 20′
1.2/3 rope climbs
2. 15/12 cal row
3. 15/20 hand release push ups
4. rest
BURNOUT
TEAM OF 2
3 SETS
AMRAP 4
400/320m air runner
30 dumbell thrusters
max reps syncronized squats
REST 2
AMRAP 4
30/24 calories bike
30 dumbell reverse lunges
max meters sled push
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