Training Di. 03.07.2018

Warm Up: 20-20-20-20

• 10 min Work on DoubleUnders technique
• Immediately after do 5 Rope Climbs (focus on technique)

Strenght:

EMOM10 perform: beginner use an elastic band

• 3 Ring Dips (Bar Dips) strict
• 3 Pull Ups strict

WOD:

„The Presidents 36th anniversary quadrathlon“   

In teams of 2:

• 100 Cal Row/Ski erg while partner holds deadlift, change when bar drops (deadlift weight is average body weight of team partners)
• 100 WallBalls (9kg / 6kg)
• 100 T2B or K2E
• 100 Cal Row/Ski erg while partner holds deadlift, change when bar drops (deadlift weight is average body weight of team partners)

TimeCap: 22min

AFTER PARTY: same teams accumulate 5mins of hanging on bar (active shoulder)