WOD 2018/04/24


Warm Up: 3 rounds

4 strict Pull Ups or 1 strict M.U

6 Box Jumps

8 Globet squats

200 m Run

Strenght: Front Squat ( 20 minutes)

3 rep x 3 stes @ 80% 1Rm

2 Rep x 2 sets @ 90%

1 Rep x 1 Sets New 1RM

Wod : AMRAP 18'

4 Bar-Muscle ups or 8 Chest To Bar Pul ups

8 Front squat ( 70- 50 Kg) scaled ( 50-40 kg)

12 Box Jump overs


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