23-11-2023
FITNESS
STRENGTH
3 sets of
10 DB Floor Press With Hollow Hold Position
10 Barbell Bent over row
12 Y Raises
rest 1:30”
skill: Power Snatch
WOD
For Time
50 x Wall Balls 9/6kg
12 x Power Snatch 50/35kg
40 x Wall Balls
10 x Power Snatch
30 x Wall balls
8 x Power snatch
20 x Wall balls
6 x Power snatch
10 x Wall balls
BURNOUT
Workout
Team of 2
For Time
2000m Row
60 x Burpees
60 x Wallballs
100 x Double Unders/ 200 x Single Unders
60 x Squats
30 x Burpees
100 x Synchro Sit ups
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