Strength
A1) Her 2:30 Dakika İçinde 10 Dakika Boyunca
8R+8L Barbell Back Rack Box Step Up (50 cm) (60/40/20kg)
A2) Her 2:30 Dakika İçinde 10 Dakika Boyunca
8 Barbell Hip Thrust (Choose heavy)
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Single Arm Alt. Devil’s Press
Chest to Bar Pull Up (S1; Pull Up – S2; Ring Row)
Rx; 22,5/15 kg
Time Cap: 9 Minutes
Goal: 7 Minutes