Team wod.
Warm up
3 rounds not for time, 10 reps of:
air squat
push – ups
sit – ups
back extension
deadlift 3/7 @70% 1RM
db clean and jerk technique
WOD
team of 2 16′
4′ amrap
1 db overhead lunge @22 kg M / @15 kg F
syncro burpees
2′ rest
4′ amrap
1 db thruster @22 kg M / @15 kg F
syncro sit ups
2′ rest
4′ amrap
1 db clean and jerk @22 kg M / @15 kg F
syncro push ups
$ CASH OUT $
renegade row 4 x 10
