17 NOVEMBRE

STRENGTH

NO EQUIPMENT

6 ROUNDS
30″ arch hold position
30″ hollow hold position

30″ REST

BARBELL

over head squat
6×4
6×10 only with empty bar

KB/DB

4 rounds
6+6 windmill
6+6 row

no rest between rounds

WOD

FOR TIME

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
hand stand push up
2 – 4 – 6 – 8 – 10 – 12- 14 – 16- 18 – 20
burpees
5 power snatch (1 wall climb*)

flow: 10 hspu 2 burpees 5 power snatch, 9 hspu 4 burpees 5 power snatch…….