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alicanumay

26062024

Strength: Every 1:30 for 7 rounds


9-7-5-3-3-3-3 tempo deadlift


(2 seconds up, 3 seconds down, 1 second on the floor)


WOD: For time


18-15-12-9-6 wall ball

50-40-30-20-10 double unders (x2.5 single unders)

16-14-12-10-8 single arm dumbbell box step ups

30-25-20-15-10 tuck ups


CORE: For time


50-40-30-20 medicine ball russian twists

15-30-45-60 seconds plank

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