22 DICEMBRE

STRENGTH

BARBELL/KETTLEBELL/DUMBBELL

3 ROUNDS

4 set
every 15″ 8 sumo deadlift high pull

start timer, in 15″ you must perform 8 reps of sumo deadlift high pull, in remaining time of 15″ rest, at the end, start with the next set. This are 4 set of 15″ SDHP for 3 rounds.

IN LOVING MEMORY OF SMILZO&TOZZO

1’REST B/W ROUNDS

NO EQUIPMENT

3 ROUNDS

4 set
every 15″ 8 wall push up

start timer, in 15″ you must perform 8 reps of wall push up, in remaining time of 15″ rest, at the end, start with next set. This are 4 set of 15″ wall push push up for 3 rounds.

1′ REST B/W ROUNDS

WOD

BARBELL/KB/DB
FOR TIME

300 du/300 su
30 squat snatch (15+15 kb/db)
30 pull up (table row)

BODYWEIGHT
FOR TIME

300 du/ 300 su
20 wall climb
30 pull up (table row)