Warmup:
2 runden
10 goblet Squats 5 Reps langsam/5 Reps mit Pause
14 Lunges alt. With kb
18 pushups
Skill:
Double Unders
Kurzes andehnen der Waden
Strength:
Frontsquat Heavy as possible
3 Reps, First Rep Pause 5s in the bottom
WOD for Time TC: 10min
300 Double Unders / 750 Single Unders
EMOM 3 Frontsquats from the Ground @ 60%
Starte mit 3 Frontsquats
Finisher
Zwei Gruppen bitte machen.
30s on/ 30s off x 8
Wallballs
Rest 3min
40s on/60s off x 4
Double KB Frontrackwalk