29-09-2022

FITNESS

STRENGTH
EMOM 12′
1. 3 heavy deadlift 85%
2. 12 deficit reverse lunges
3. rest

WOD
Team of 2
for time:

buy in : 1000m run together with 10kg plate ( change it after 250m)
then
2 rnds DT each
30 cals
2 rnds DT each
30 cals

CAP: 23′

*DT= 12 deadlift + 9 hang power clean + 6 jerk

BURNOUT

Core Strength
Emom 12′
-15 medball v-ups
-45″ plank
-20 medball sit ups
-REST

7 RFT
-60 d.u/120 s.u
-12 leg raises
-12 heavy DB one arm thrusters (6/6)