WU
30” / 20” x8:
- Machine
- Wall-Sit hold
- Burpee broad jumps
- Plate Squat Hold
STRENGTH
A.
Back squat
- 5 - 4 - 3 - 2 - 1
B.
10 - 8 - 6 - 4
- Lying down DB hamstring curl
- KB / DB sumo-squat
WOD
A.
- 10 Squat clean
* 400m
- 10 Squat clean
B.
- 20m side DB Walking lunges
* 400m
- 20m Overhead DB walking Lunges
C.
- 15 Single DB Thruster (L)
* 400m
- 15 Single DB Thruster (R)
D.
- 15 BJ
* 400m
- 15 BJ
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