Training Fr. 12.10.2018

WarmUp:        20-20-20-20

• Coaches Choice

Strength:

• Weighted Ring Dips
  • EMOM10 5 reps
  • Beginner: Use elastic band for support

• Planks
  • 4 rounds of 30sec ON / 30sec OFF
  • Side Plank left / Plank / Side Plank right

WOD:

CHOKE SLAM

• For time
  • 500m Row or Ski / Bike 0.7miles
  • 30 Double Dumbbell Deadlifts
  • 20 Pull Ups
  • 30 Wallballs (9kg/6kg)
  • 500m Row or Ski / Bike 0.7miles

Time Cap: 16min

AFTER PARTY:            3x 10 GHD back and hip extensions