20-07-2020
FITNESS
Strength
Every 2′ for 12′
1 hang clean pull
1 hang squat clean
1 squat clean
1 jerk
WOD
3 rounds of
50 du
10 clean and jerk 60/40
then
3 rounds
20 cal bike
10 hang clusters 60/40
then
accumulate 2′ l sit
BURNOUT
FOR TIME
500/400m row
80 V-sit ups
60 air squats
250m run
20 burpees over the row
250m run
60 lunges
80 ab mat sit ups
500/400m row
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