WOD 30.10.19

CROSSFIT CLASS
GYMNASTIC
EMOM 12 alt 40″on-20″off
Ring dips (Push up HR)
Squat candle
Wall climbs (no push up)
CONDITIONING
AMRAP 5
10 Box jump
5 HSPU – Push press kb
rest 2 min
AMRAP 5
10 DB Hang Clean&Jerk alt 25/15 kg
5 Burpee over DB

AEROBIC CAPACITY CLASS
10 round of
20 Cal row
25 DU (50 SU)
30 Air squat
Finisher Plank 3 min (max in 3 round!!!)