Weight & Cross Training Day 03-07-2017

WOD:

TIME CAP 20':

• 30 Pull-Ups
• 30 KB Snatches (15 x braccio) @16/12 Kg. (1/0.75 pood)
• 30 Burpees
• 30 Toes To Bars
• 30 Jumping Lunges (15 x gamba)
• 30 Sit-Ups
• 30 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 30 Double Unders (x3 Singles)

CASH OUT:

5 rounds of:

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

WEIGHT TRAINING:

• Panca Piana 4x10 @70 Kg.
• Croci ai cavi 4x10 @30 Kg.
• Chest Incline PURE 4x12 @50 Kg.
• Curl al cavo basso SUPERSET Poliercolina 4x10 @27,5/32,5 Kg.
• Curl con fune SUPERSET Cavo dietro nuca 4x10 @20/25 Kg.