13 GENNAIO

STRENGTH

core complex

10-second Hollow hold
Full roll to hollow hold (left)
5 Supine arch hold (2-seconds) snap to hollow hold (2-seconds)
10-second Hollow hold (10-seconds)
Full roll to hollow hold (right)
5 Supine arch hold (2-seconds) + snap to hollow hold (2-seconds)

WOD

3 rounds
amrap 3′

3 power snatch
6 hspu
9 box jump

rest 45″