WOD 2019/12/09

December 9, 2019

 

Warmup

2x500m row

rest 2:00 between

30 m Spiderman

30 m  walking lunge

30 m inchworm
 

30 sec squat hold

 20 sec pigeon pose /side

 10 PVC high pulls

 10 Dislocates

10 Push-up to down dog

10 behind the neck press, PVC

Strenght: Front squat Find 1RM ( 15 mn)

Wod : metcom Time 

40 Deadlift 70/50 kg

30 Front Squats 70/50 kg

20 Hang Power Cleans 60/40 kg

10 Squat Snatch 60/40 kg

 

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