WARM UP
5 rds
10+10 alternating jumping jack
10 good morning
8 deadlift
6 jump roll-up
6 air squat
3 push up
3 press (cassa d’acqua)
STRENGHT
(kb/db/bb) Deadlift
6×12
60″ rest between rounds
in caso di kb/db
https://www.youtube.com/watch?v=hinonqqzatk
Good Morning
6X20
usare una cassa d’acqua o uno zaino con libri mantenuto al petto
WOD
(kb/db/bb)
100 push up
100 stoh
100 box jump
partition as needed
e.g. 10 rds for 10 reps for movement
or 20 rds for 5 reps for movement
CAP TIME 13′
If tou don’t finish in time pay a penalty. For every 3 remaining reps perform 1 wall climb