Weight & Cross Training Day 23-02-2016

• Pull-Ups 4x10
• Lat Machine con triangolo 4x10 @50-55-60-65 Kg.
• Pulldown al cavo 4x15 @27,5 Kg.
• Poliercolina 4x12 @25 Kg.
• Manubrio dietro nuca 4x10 @12 Kg.

WOD: Eseguire il seguente circuito:

• AMRAP 12':
  • 5 Front Squats @50/35 Kg. (110/80 lbs.)
  • 10 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
  • 15 Mountain Climbers (dx+sx=1)
• 3' RIPOSO
• AMRAP 6':
  • 4 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
  • 8 Push-Ups
• 2' RIPOSO
• AMRAP 3':
• 3 Burpees
• 7 Sit-Ups