Weight & Cross Training Day 16-01-2017

WARM UP: 
4 rounds of :

• 5 Pull-Ups
• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups

WOD:
4 rounds of:

• 10 Deadlifts @90/65 Kg. (200/145 lbs.)
• 20 KB American Swings @24/16 Kg. (1.5/1 pood)
• 30 Toes To Bars
• 40 Double Unders

WEIGHT TRAINING

• Bench Press 5x6 @70 Kg.
• Croci panca inclinata 4x10 @20 Kg.
• Inclined Chest Press PURE 4x10 @50 Kg.
• Croci ai cavi 3x12 @25 Kg.
• Curl con manubri 4x8 @18 Kg.
• Curl al cavo basso 4x10 @20 Kg.