CROSSFIT

WU

30S On / 15 Rest / 2 Rounds :

- Machine

- jumping Squat

- Wall-sit Hold

- Straight arm plank knees to elbow .

WOD : (45 min )

For time :

2 Rounds :

- 30 Back Squat

- 30 KB Sumo- Deadlift High Pull

- 30 Ball Sit-ups

Into .

1 Round :

* 50 DB Walking Lunges

- 40 Wall-balls

- 30 Hang power clean

- 40 Wall-balls

* 50 Hip Thrust

Then..

For time :

- 100 Cal Row

Every 10 Cal you will perform :

- 3 Heavy Squat clean