Training 17.10.2017

a1)20-20-20-20
a2)3 min. aerobic work
b1)Close Grip Bench Press 5,4,3,2,1 rest 90 sec.
b2)DB one arm row 3-5/side x 4 rest 60 sec.
c1)4 rounds
Hollow rock 30 sec 30 sec rest
Superman 30 sec. 30 sec rest
d1)How to do: Workout Warmup
d2)WOD
Buy in:
30 Wallballs TC 3 min.(remaining time is rest)
then
4 rounds of: TC/round=4 min. (remaining time is rest)
7 Thruster (40/30kg)
7 Pullups
7 OHS (40/30kg)
7 TTB
then
Buy out: TC 3min.
AMRAP Wallballs