WARM UP
3 rounds for quality of:
5 Push-up Negatives
5 Air Squat-to-Med Balls
5 Med Ball Ground-to-Overheads, 9/6 kg
20 Single Unders
2 Lunge Flows
*****
2x Lunge Flow=
3x dragon hold L
3x Dragon to leg ext. L
3x Elbow down and up L
Repeat R
ENDURANCE
Welcome Gift for each Athlete from Aline: 100/70 Burpees for after the WOD. 💪🏼 read bellow the wod ⬇️⬇️
In a 60Min TC in Teams of 2
For time:
Row, 6 km
400 Double Unders
200 Wall Balls, 20/14 lbs
100 GHD Sit-ups (weighted Sit up)
50 Strict Handstand Push-ups
50 Chest-to-bar Pull-ups
for the remaining Time do:
AMRAP Cal Row Bike or Sky
Buy Out:
100/70 Burpees - reps calories
Goodbye Gift from Aline:
if you reach 100/70
you get a free NOCCO!!!
COOL DOWN
As many reps as possible in 5 mins of:
Foam Roll
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