WOD 2019/03/18


Warm Up: Dynamics & Mobility

Skill : Clean

Strenght: Squat Clean x 8 sets

set.1 - 3 Rep @ 60%

set 2- 3 Rep @ 70%

set 3 - 2 Rep @ 75%

set 4 - 2 Rep @ 80%

Set 5 - 2 Rep @ 85/

Set 6 - 1 Rep @ 90%

Set 7 - 1 Rep @ 95%

Set 8 - 1 Rep @ 95% +

Wod: 4 Round For Time

400 m Run

10 Box Jump Over

20 Step Lunges hold ( 24 /16 kg)

40 air squat

60 d.u


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