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WARMUP
4 minutes de corde
2 “rounds” :
10 PVC Pass Thru
10 Core Flex
10 Heel Stomper

WOD
21-15-9
400m course
Thrusters
Pull-Up

EXTRA
2 “rounds” :
30sec. PushUp
30sec. PushUp Hold
30sec. Squat
30sec. Squat Hold
30sec. Everest Climber
30sec. PLank Hold