WOD - Di 07.09.21

WARM UP

For time:

Foam Roll, 2 mins

Couch Stretch, 1 min

-- then --

2 rounds of:

Row, 1 min

15 Air Squats

10 Jumping Pull Up

5 Push-ups

STRENGTH

Front Squat 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

HEAVY METCON

Complete as many rounds as possible in 12 mins of:

5 Deadlifts, 60/40 kg

5 Hang Power Cleans, 60/40 kg

5 Front Squats, 60/40 kg

5 Push Press, 60/40 kg

5 Strict Toes To Bars

COOL DOWN

For quality:

Row / Ski Erg / Bike Calorie, 3 mins

Couch Stretch, 4 mins

Hamstring Stretch, 2 mins