SAMSTAG

20191207

EMANUEL

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Warm Up
2 rounds
– 15 Air Squat
– 12 KBS
– 9 Burpees
– 6 cal Row

WoD A.
8 Min
– Max Cal Air Bike

WoD B.
8 Min
– Max Cal Row

WoD C.
AMRAP 6
– Alt. Rds 1:1
– 6 TTB
– Burpees onto Plate

WoD D. For time
– 75 KBS 22.5 / 15kg
– 50 Pull Ups
– 50 KBS
– 25 C2B Pull Ups

Mobility
– Hamstring Roll Out
– Quat Roll Out
– Tricep Smash
– Bicep Smash
– Low Back Smash
– Hammer Smash