WOD 2017/11/21

November 21, 2017

 

Warm Up:

1o min 3 round

5 Kb Press

5 Kb front Squa

50 d.u

Strenght:  KB ZPress   3rep for arm x 5 sets @ 20 -12 kg ( 10 min)

Skill: Turkish Get Ups

 

Wod: For Time

10 Turkish Get Ups

50 Kb Swing ( 28-16kg)

5  Kb Overhead Squat (L)

50 Kb Swing ( 28-16 Kg)

5 Kb overhead Squat ( R)

50 Kb Swing ( 28-16kg)

10 Turkish Get Ups

 

 

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