24 NOVEMBRE
STRENGTH
BARBELL
CURL + ROW 6 x 4 + 8
KETTLEBELL/DUMBBELL
CURL + ROW 6 x 10 + 16 (8+8)
NO EQUIPMENT
DIP CHAIR + ARCHER PUSH UP 6 x 12 + 6 (3+3)
WOD
FOR TIME
BARBELL
3 rounds
21 deadlift
9 front squat
6 strict pull up (6 sumo deadlift high pull)
KB/DB
3 rounds
21 american swing
15 goblet squat (15 wall ball)
12 table row
BODYWEIGHT
3 rounds
20 lunges (alternated)
15 air squat (15 box jump)
12 table row