10 DICEMBRE

STRENGTH

SIT UP CIRCUIT
6 ROUNDS

20″ hollow rock
10+10 one leg V-sit up (no alternate)
15″ hollow hold position
20 sit up

90″ REST

WOD

BARBELL

“2 PAC”

50 du/100 su
40 hand stand shoulder taps
30 shoulder to over head (wall ball)
20 burpee over the bar (box jump over)
10 thruster

REST 4′

10 thruster
20 burpee over the bar (box jump over)
30 shoulder to over head (wall ball)
40 hand stand shoulder taps
50 du/100 su

KB/DB

“2 PAC”

50 du/100 su
40 hand stand shoulder taps
30 shoulder to over head (both hands)
20 burpee over the DB/KB
10 thruster (both hands)

REST 4′

10 thruster (both hands)
20 burpee over the DB/KB
30 shoulder to over head (both hands)
40 hand stand over head taps
50 du/100 su

BODYWEIGHT

“2 PAC”

50 du/100 su
40 hand stand shoulder taps
30 jump squat
20 burpee
10 jump roll up

REST 4′

10 jump roll up
20 burpee
30 jump squat
40 hand stand taps
50 du/100 su