19-11-2019
FITNESS
STRENGTH
EMOM 12′
1.4 strict pull ups + 3 strict chin ups
2.8 strict ring dips + 8 push ups close hands
3.20” handstand hold
WOD
For time :
Buy in:1000m row
Then
3 rounds of
30 wallballs(9/6)
30 db snatch (22.5kg/12.5kg)
BURNOUT
EMOM 30′
-15 swings
-150/120m air runner
-30 sled push
-12/10 cal bike
-15 kettlebell thrusters
-15 weighted sit ups
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