Warm Up
3x
9-KB Swings
3-Pull Ups with 10 sec Hold Chin Over the bar ,
negative down.
WOD
COMP
5 Rounds For Time
- 400 meter Run
- 21 Hang Power KB Snatch 24/16kg
- 12 C2B Pull-Ups
- Completing 5 rounds inside 20 min cap allow you to move in the round 6 , final round .
RX
4 Rounds For Time
- 400 meter Run
- 21 Kettlebell Swings 24/12kg
- 12 Pull-Ups
- Completing 4 rounds inside 20 min cap allow you to move in the round 5 , final round .
INT
3 Rounds For Time
- 400 meter Run
- 21 Russian Kettlebell Swings
- 12 Jumping Pull-Ups
- Completing 3 rounds inside 20 min cap allow you to move in the round 4 , final round.
