27.09.22

for Quality 14′:
10x High Box Step-Ups (5/5)
10x Band Pull-Aparts green/blue
5x Jefferson Curls db (slow!)
10x Plank + alt. leg-ups
30“ Deadhang on Bar (*L-Hold)

WoD: OTM 20′, 40“on/20“off
pick one KB or DB to use for all exercises, RX 24/16kg, 55/35lbs
1) Single Arm Snatch
2) Goblet Squat
3) Single Arm S2O
4) Single Leg Romanian DL
5) 1min Single Unders