WOD

13.11.18

WARM UP

General & Specific

ACCESSORY

Every 3’ x 4-5 sets perform:

Half Kneeling KB or DB Strict Press – 4-8 reps /arm

KB or DB Windmill – 4-8 reps /arm

V Ups – 10-15 reps

WOD

3 rounds of:

400m Run

21 KB Sumo Deadlift High Pull @32/24 kg

12 Burpees Over KB

WARM UP

General & Specific

ACCESSORY

Every 3’ x 4-5 sets perform:

Half Kneeling KB or DB Strict Press – 4-8 reps /arm

KB or DB Windmill – 4-8 reps /arm

V Ups – 10-15 reps

WOD

3 rounds of:

400m Run

21 KB Sumo Deadlift High Pull @24/16 kg

12 Burpees Over KB

WARM UP

General & Specific

ACCESSORY

Every 3’ x 4-5 sets perform:

Half Kneeling KB or DB Strict Press – 4-8 reps /arm

KB or DB Windmill – 4-8 reps /arm

Abmat Sit Ups – 10-15 reps

WOD

3 rounds of:

300m Run

21 KB Sumo Deadlift High Pull

12 Burpees

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