Training Do. 21.02.2019

Warm-up:       20-20-20-20

• Warm-Up: Coaches Choice

Skill/Strength:

• Shoulder Taps (while Hand-Stand-Hold against the wall)
  • 5 rounds of 30 sec ON / 30 sec OFF
  • As many reps as possible
  • Elite/Advanced: try it while free standing hand stand

Strength:  

• Front Rack Lunges (Barbell from rack)
  • 5 Sets with 10 reps (5 per leg)
  • Increase weight after every set

WOD:

L E A T H E R F A C E

• 4 rounds for time
  • 10 Devil´s Press 20/15/10kg
  • 15 Pull Ups / 3 Bar Muscle Ups
  • 10 DB Box Step Overs 20/15/10kg
  • 15 Med Ball Sit Ups

TC: 16min

AFTER PARTY:            Stretch and roll or get rid of them burpee penalties