WOD 2018/10/23

Warm up:

30 m Spidermans

30 m Walking Lunges

15 m Inchworms

15 m Duck Walk:

PVC Shoulder Passes

10 OHS on wall (wall therapy)

Burgener Snatch Warm-up

Strenght:

3 set @ 3 Push Jerk +1 spilt Jerk new daily max

5 set x 1 Split Jerk @ 95% complex

15 minuti

Wod : 4 Round For Time

500 m Run

21 Hang Squat Snatch (40 -30 kg)