Weight & Cross Training Day 28-11-2016

WARM UP: 
4 rounds of:

• 15 KB American Swings
• 15 KB Sumo Deadlift High Pulls
• 15 Sit-Ups

TEAM WOD "HAPPY B.DAY DADDY":
(Team of 2)

• 80 KB American Swings @16/12 Kg. (1/0.75 pood)
• 80 Burpees
• 80 KB SDHP @24/16 Kg. (1.5/1 pood)
• 80 KB Goblet Squats @16/12 Kg. (1/0.75 pood)
• 80 V Sit-Ups
• 80 Push-Ups
• 80 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CASH OUT:
"ANNIE" 50-40-30-20-10 reps of:

• Double Unders (x 2 singles)
• Sit-Ups

WEIGHT TRAINING:

• Bench Press 5x8 @60 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Inclined Chest Press PURE 4x10 @50 Kg.
• Pectoral Machine 4x12 @45 Kg.