190124

WOD
Her 2:30 içinde 22:30 Boyunca

1. Max Cal Row
2. Max 10-Meters Shuttle Run
3. Max Cal Skie
4. 30sn Wall Sit Hold + 30sn Hollow Hold + 30-45sn Plank
5. Dinlen
6. Max High Box Jump Overs (75/60 cm)
7. Max Cal Bike or AirDyne
8. 30sn Wall Sit Hold + 30sn Hollow Hold + 30-45sn Plank
9. Dinlen

*Max effort= 2:00 work/0:30 transition

Accessory
TheBox362 Mini-Pump –Upper Body Posterior
4 Rounds

10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7
12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 1-2 min between rounds-