WOD 2018/03/20


Warm Up: 3 Rounds or 10 minutes

12 OHS (PVC or light barbell)

10 push ups

5 strict pull-ups with hold 2 seconds at the top and controlled negative

Wod: AMRAP 5'

25 Box Jump (60 -50 cm)

21/ 16 Cal Row

Max rep Power Clean (50 -30 kg )

rest. 3'

AMRAP 5'

21 Box jump

18/14 Cal row

Max rep Power Clean ( 60-40kg)

Rest. 3'

AMRAP 5'

18 Box jump

16-12 Cal Row

Max rep Power Clen ( 70-45 kg)

Rest.3 '

AMRAP 5'

15 Box jump

12-10 Cal row

Max rep Power Clean ( 80-50 kg)


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