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WOD - Di 31.08.21

WARM UP For time:

Row, 500 m

-- then --

3 rounds of:

Air Squat, 25 m

Butt Kicker, 25 m

Walking Lunge, 25 m

Knees High, 25 m

-- then --

Couch Stretch In Conjunction With Hamstring Stretch, 2 mins

STRENGTH Front Squat 7-7-7

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

HEAVY METCON Complete as many rounds as possible in 18 mins of:

10 Push Press, 60/42 kg

10 Hang Power Cleans, 60/42 kg

20 Double Unders (Unbroken)s

COOL DOWN For quality:

Row / Ski Erg / Bike Calorie, 3 mins

Couch Stretch, 4 mins

Hamstring Stretch, 2 mins

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