WOD 2019/02/26


Warm Up: Warmup 10min

3 s rounds

30 m back-rack walking lunge

100m run

30 m side shuffle100m runthen,

3 rounds (empty bar)

1 power clean-1 thruster-1 back squat*do not drop the bar

Strenght: 3 rounds for weight

3 rep x 10 sets Zercher squat

rest . 60 sec between sets

3 rep x 6 sets kb sit up

rest . 60 sec between sets

3 rep x 3 sets back squat @90% 1 .rm

rest . 60 sec between sets

AMRAP 23

8 clean and jerk 70/50

12 Pull Ups

16 Burpess

12 pull-ups


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