14′ amrap.
Warm up
4 rounds not for time
air squat
hindu push – ups toes tap
affondo + rotazione (int – ext)
back extension
Sport
Pendlay row 5 x 5
Community
technique: hang squat snatch
WOD
Team Fran
14′ amrap
9 hang squat snatch @30 kg M / @20 kg F
7 lunges front rack
5 handstand push – ups
400 m run
$ CASH OUT $
3′ hollow hold
