Bilanciere pull – ups e corda.
WARM UP
2 rounds of:
/ air squat
/ scapular push – ups pull
/ scapular pull – ups
2 rounds of:
/ sit – ups
/ super man
/ kip/ PVC warm up
/ pull – ups
/ bar warm up
2 rounds of:
/ air squat
/ scapular push – ups pull
/ scapular pull – ups
2 rounds of:
/ sit – ups
/ super man
/ kip/ PVC warm up
/ pull – ups
/ bar warm up
WOD
clean and jerk da 1 a 10 @60 kg M / @40 kg F
pull – ups da 10 a 1
20 double unders
