WOD – 20190329
Mrz
29
Freitag
20190329
Emanuel
Warm-Up
2 Rounds
– Row for 2 min
– 9 Burpees
– 9 KB Swings @ 16/12 kg
– 8 Jefferson Curls (4 Left / 4 Right)
WoD
21-15-9 Reps for Time
– Burpees
– Kettlebell Swings @20/16 kg
Time Cap: 7 minutes
Rest and Recover
Row 3×2000 m w/ 4 Min Rest
Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
