WOD 22.03.17

CrossFit Class
Every 1 min for 8 mins:
10 Handstand Push-up (max 20″ di lavoro)
Advanced: strict
Scaled: less reps/ z-press
Rest 1’
Every 1 min for 8 mins:
12 Burpee Box Jump Overs 60/50 cm
Advanced: 15 BBJO
Scaled: less reps
Rest 1’
Every 1 min for 8 mins:
20 Wall Balls 6/9 kg
Scaled: less reps
Finisher
Skill HS Hold

Aerobic Capacity
– Tabata Hollow Hold
– Tabata Mountain Climbers
-Row 4 sets:
250 mt easy – 250 mt fast
rest 45″
200 mt easy – 200 mt fast
rest 30″
150 mt easy – 150 mt fast
rest 15″
100 mt easy – 100 mt fast
rest 1′
totale 5600 mt