CROSSFIT

WU

30” / 15” x12

-Shuttle Run

-Lying leg raises

-Single leg alternating v-ups

-Hollow hold pull down

STRENGTH

A.

3x

-10 pen dally rows

-6/6 Single DB rows

-10 back extension

B. (12’)

toe to bar progression

WOD

Buy in:

*1000m

30-20 -10

-T2B

-DB snatch

-WB

*Every round:

-40m Sand bag carry