Weight & Cross Training Day 23-05-2017

WOD (TIME CAP 25'):
4 rounds of:

• 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 15 Toes To Bars
• 10 Front Squats @50/30 Kg. (110/65 lbs.)
• 15 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 20 Push-Ups

WEIGHT TRAINING:

• Strict Pull-Ups 5x10
• Lat machine triangolo 4x10 @60 Kg.
• Low Row 4x10 @60 Kg.
• Pulldown ai cavi 4x15 @27,5 Kg.
• Aperture laterali 4x12 @10 Kg.
• Shoulder Press 4x10 @50 Kg.
• Upper Back 4x12 @50 Kg.
• Poliercolina 4x10 @30 Kg.
• Manubrio dietro nuca 4x10 @10 Kg.