Weight & Cross Training Day 31-03-2017

WOD:
6 rounds of (TIME CAP 20'):

• LADDER 6-1 Deadlifts @110/77,5 Kg. (245/170 lbs.)
• LADDER 12-2 Burpees
• LADDER 18-3 Toes To Bars
• LADDER 24-4 Push-Ups
• LADDER 30-5 Double Unders (SUB Tuck Jumps)

CASH OUT:

5 rounds of:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank

WEIGHT TRAINING:

• Lat Machine 4x10 @60 Kg.
• Row PURE 4x10 @90 Kg.
• Pulldown 4x12 @30 Kg.
• Shoulder Press PURE 4x10 @60 Kg.
• Aperture laterali 4x10 @12 Kg.
• Upper Back 4x12 @50 Kg.
• Poliercolina 4x10 @30 Kg.