07.10.21

Von Roland | Oktober 6, 2021

for Quality 12′:
100x DU’s / 200x SU’s [mini Cap 2,5′]
followed by –> continious movement:
– American KB-Swings 32/24kg
– HRPU’s
^{(good form / rep range: 8-12 / *weighted)}
– Flutter Kicks
~ 1′ Break

WOD: 3 Rounds:
Team of 3- Waterfall Style:
200m Row (15x Burpees)
6x Clean + Jerk Rx@60/40kg (or 75% 1RM)
[Cap 12′]