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Lundi 10 août 2015

August 10, 2015

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Lundi 24 avril 2017

 

A] Warm-up

 

 

B] Strength

Every minute on the minute for 12:

 

min 1: 10 thrusters 

min 2: 50 sec ring plank

min 3: max strict pull-up

 

Note: You choose the weigth for the thruster. Must be unbroken. Not your 10 rep max.

 

C] Wod

For time:

 

50 front rack lunges @ 95/65

 

then 3 rounds of:

18 pull-up

18 wall-ball @ 20/14

 

50 front rack lunges @ 95/65

 

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