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WOD @FITBULACH - 15. Juli


REGULAR


WU:

400m Run

Then 3 Rounds

10 Good Mornings

10 KB Deadlift (Left Arm + Leg)

10 KB Deadlift (Right Arm + Leg)

10 KB Swings


A:

Deadlifts

5x3 @80% of your 1RM


B:

5 Rounds for Time

8 Dips

10 T2B

12 Box Jump Overs



METCON


WU:

50 JJ

General Warm Up

then

5' of Burpee, Jump Over, Crawl Under with a Partner


15' AMRAP

15 Cal Row/Bike/Ski

10 Sandbag/Slam Balls/Atlas Balls over Shoulder

8 Med Ball Lunges

10 Shoulder Plate Rotations

15 Jumping Squats


A:

For Time

60 Wall Balls

Then 3 Rounds:

15 Burpee Box Jumps

20 Alternating DB Snatch

25 KB Swings


Time Cap 20'



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