Weight & Cross Training Day 23-01-2017

WARM UP: 

5' Rope Jumps

4 rounds of "CINDY" :

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

WOD:
4 rounds of:

• 10 Hang Power Clean & Presses @40/27,5 Kg. (90/60 lbs.)
• 15 Ball Slams @20/15 Kg (45/33 lbs.)
• 20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
• 25 Toes To Bars

WEIGHT TRAINING

• Bench Press 4x8 @70 Kg.
• Croci ai cavi 4x12 @25 Kg.
• Inclined Chest Press PURE 4x10 @50 Kg.
• Pectoral Machine 4x12 @50 Kg.
• Curl con manubri 4x8 @18 Kg.
• Curl al cavo basso 4x10 @22,5 Kg.