Weight & Cross Training Day 07-04-2017

WOD:
21-15-9-15-21 reps (TIME CAP 20'):

• Front Squats @50/30 Kg. (110/65 lbs.)
• Toes To Bars
• Ball Slams @15/10 Kg. (33/22 lbs.)

CASH OUT:

5 rounds of:

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

WEIGHT TRAINING:

• Lat Machine con triangolo 4x10 @60 Kg.
• Pulldown 4x12 @30 Kg.
• Vertical Traction 4x12 @60 Kg.
• Poliercolina 4x10 @30 Kg.
• Manubrio dietro nuca 4x10 @10 Kg.
• Curl con manubrio 4x10 @16 Kg.
• Curl al cavo basso 4x12 @25 Kg.