WOD 21-05

OPENAIR WOD @BOX

Amrap 7’
250 mt Row
15 kb swing @24/16 kg
3’ Rest
Amrap 7’
15 box jump
10 DB snatch @20/15 kg
3’ Rest
Amrap 7’
12 pistols (scaled 24 air squat)
20 med ball clean @9/6 kg

 

WOD @HOME 

link demo: https://youtu.be/1NWLehB5Kas

5 RDs for time:

10 front rack lunges DB, KB, bottle box, backpack

10 burpees tuck jump

10 Hang snatch DB, KB, bottle box, backpack

—-time cap 15’

 

3 RDs of:

1’ commando plank

1’ plank jack

1’ hollow rock

 

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