WOD

17/04/2024
THIS IS GONNA HURT – REALLY REALLY BAD
2’ ON 2’ OFF * 8 SETS ( 1’50” ON – 10” OFF )

ALT BTW.

- CAL ROW
- AMRAP OUTSIDE
- CAL BIKE ERG / A.BIKE
- AMRAP OUTSIDE

AMRAP
8 TTB
4 SANDBAG CLEAN #70/50
MAX BEAR HUG WALKING LUNGES

EVERY TIME U MUST GO AS A MAX EFFORT .

CORE WORK
7’ AMRAP
10 SIT UPS
10 V-UPS
10 DRAGON FLAGS
Endurance
buy in 500 mt row
amrap 16
famer carry 30 mt duble 20/16
20 push ups
10 push ups diamat
5 w push ups
out 600 mt run

emom 1x 16

crunch 20 rim hall position
press 10 +10 push press 40/30
du
5 squat Jump 15 burpees










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