BEGINNERS

FOR TIME

40 cal row

30 WB

20 burp HR bj over

10 dl 80/45kg

20 burp HR bj over

30 WB

40 cal row

TC M 14'  W 16'

————

INTERMEDIATE

8' EMOM

ODD 14 D. Thrusters one arm (7 for arm)

EVEN 14 OH Kett. Lunge one arm (7 for arm)

rest 2'

8' Amrap

Wod in team 2 person

i go you go

1 person: 10 D. snatch alternato + 8 Dumbbell Squat.Clean (5 for arm)

2 person rest active su row

WORKOUT OF THE DAY