WOD 2020/07/20

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