8 AGOSTO

STRENGHT

SKILL PISTOL SQUAT
3 ROUNDS

20-seconds on : 10-seconds off (each movement)
Hollow hold flutters
Butt lift offs
Elbow plank tuck slide ins

No rest between the rounds

WOD

4 ROUNDS

9 – 15 – 21

kb snatch
tuck sit up
goblet squat

FLOW: 9 + 9 kb snatch, 15 tuck sit up, 21 goblet squat