Team wod.
General warm up 5′
2 rounds 30” each element
jumping jack
skip
push – ups
bottom kick
sit – ups
Sport: 3 x max pull – ups 2′ rest
Community: Technique > rowing
TEAM WOD of 3 30′ cap time
2.500 m rowing (split)
30 syncro burpees
30 syncro back extension
30 deficit push – ups
30 syncro sit – ups
30 syncro mountain climber
2.000 m run
