25-10-2022

FITNESS

GYMNASTIC STRENGTH
5 set of
12 ring push ups + 10″ hold
5 chin ups 3” hold at the top
12 pike push ups
15″ hanstand hold

then
2 sets of
15 skull crushers on the floor
15 reverse flys
15 ring rows + 10” hold at the top 2 last reps

rest 1:30” b2n sets

WOD
For time
21-15-9
t2b
2xdu

500m row b2n sets

BURNOUT

TEAM OF 2

AMRAP 13′
(I GO YOU GO)
-12/9 cal bike
-12 dual DB hang snatch

REST 4′

AMRAP 13′
(I GO YOU GO)
-50 du/100 su
-15 leg raises