23 DICEMBRE

STRENGTH

BARBELL/KETTLEBELL/DUMBBELL

10 ROUNDS

2 squat snatch
5 over head squat

90″ rest

NO EQUIPMENT

10 ROUNDS

4 to 10 clap push up

90″ rest

WOD

BARBELL/KB/DB
“ATONEMENT”

150 wall ball (thruster)

every break 20 du/40 su

BODYWEIGHT
“ATONEMENT”

300 air squat
200 sit up
150 mountain climb
100 up&down