JEUDI 13/06/2019


Warm Up


3 Rounds :

5 Push Ups

-10 Box Step Ups

-5 Ring Row


Mouvements du Met Con

Met Con (23´)

Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box

Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. Box

End Of The Wod

Afap. Time Cap 5´

60 Kb Swing.

Rx : American(24-16 Kgs)

Inter: Russian(24-16 Kgs)

Deb: Russian(16/12 kgs)