30-06-2020
FITNESS
Strength
12-10-8-6
strict chin ups /jumping /ring rows
strict hspu or db strict press
renegade row hold a parallete with the other hand
for support ( each arm )
Skill: man maker
WOD
Emom 16′
1.5 man maker
2.60 du
3.15 cal row/ 12 cal ski
4. 12 step ups
BURNOUT
AMRAP 9
12 down ups
12 dumbell thrusters
20 weighted sit ups
REST 1′
AMRAP 9′
15 box jumps
15 swings
50 double unders/100 jump rope
REST 1′
AMRAP 9
20 weighted lunges
15 v-ups/v-sit ups
15/12 calories bike/row/ski
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