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WOD - Di 14.09.21

WARM UP 3 rounds for time of:

8 Goblet Squats, 8/6kg

8 Push-ups

8 Air Squats

Couch Stretch, 15 secs

STRENGTH Front Squat 3-3-3 (incl. specific warm up 10-8-6-3-3-3)

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:

12 Power Cleans

12 Push Press

12 Front Racked Alternating Reverse Lunges

*rx 60/40kg

*sc 45/25kg

COOL DOWN For quality:

Row / Ski Erg / Bike Calorie, 3 mins

Couch Stretch, 4 mins

Hamstring Stretch, 2 mins

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