Conditioning: For time
500-600-750-600-500m row
(400-500-600-500-400m row)
rest 1:00 between rounds
WOD: 4 Rounds for time
8 handstand push ups (x1.5 dumbbell z press)
12 one dumbbell box step up overs
16 kettlebell sumo deadlift high pull
20 down ups
rest :45 between rounds
CORE: 3 Rounds
25 weighted crunch with plate
20/20 mountain climbers
Kommentare