WOD 23.11.16
CrossFit Class
EMOM 10 alt:
4 pull ups strict + 8 kipping pull ups
30″ l sit on the ring
18 min EMOM alt + 1 round for time
1) 5 burpees+7 deadlifts (140/90 kg)
2) 10 burpee box over
3) 5 burpees + 10 kb/db lunges (2*32/2*20 kg)
Aerobic Capacity
Run 10×200 mt every 60″
rest 5′
Row 2 km
rest 5′
Amrap 7 Burpees (target 15 cm)
- CATEGORIA CAPACITY AEROBIC , GYMNASTICS , TRIPLET , WOD