Strict pull – ups e double unders.
General warm up 5′
4 rounds not for time
30” double unders
30” push – ups
30” back extension
30” sit – ups
STRENGTH
Sport: tempo front squat > 3” – 1” – fast – 1” (4×8)
Community: Technique > 3 way clean empty bb > 1 muscle c. + 1 power c. + 1 snatch c.
WOD
16′ emom
Odd: max n° strict pull – ups
Even: max n° double unders
$ CASH OUT $
3 x 10 back extension
