Training Do. 11.10.2018

WarmUp:        20-20-20-20

• 3 rounds of
  • 200m row / ski / bike
  • 10 banded good mornings or with empty bar
• Afterwards stretch your wrists

Strenght:

• Clean & Split Jerk
  • 12min time to practice technique
  • Advanced: Work up to 1RM

• 100 Butterfly Sit-Ups for time
  • Both hands touch floor behind your head and in front of toes

WOD:

Dork

• 6 rounds for time of
  • 60 DU / 120 SU
  • 30 KBS (American) Men: 24kg Women: 12kg
  • 15 Burpees

TIME CAP: 25min

AFTER PARTY:            stretch and roll