Training Fr. 03.08.2018

WarmUp:        20-20-20-20

• 10min WarmUp Coaches Choice

Strenght:

• Deadlift
  • 10min time to establish 3RM

• Partner Med Ball Sit Ups
  • 5 sets with 20 reps (10 per partner)
  • Start easy and increase weight for every set
  • Advanced: take slam ball instead of wall ball

WOD:

„Pull your socks up“ Crossfit Games 2016 WOD Event 14 “Straubing Style”

• 200m SkiErg
• 25 DoubleUnders or 50 SingleUnders
• 200m ROW
• 25 DoubleUnders or 50 SingleUnders
• 0.4miles AssaultBike
• 25 DoubleUnders or 50 SingleUnders
• 200m ROW
• 25 DoubleUnders or 50 SingleUnders
• 200m SkiErg
• 20 ToesToBar (KneeToElbows)

TimeCap: 14 min

AFTER PARTY:            4x 30sec DeadHang