WOD - Donnerstag

Skills: Every 1 min for 5 mins:

Overhead Walking Lunge

20 Overhead Walking Lunges, 20/10 kg

 

Strength: Pause Back Squat 

Rest in squat position: 3 sec each rep

 

10-5-10-5-10

 

Use the heaviest weight you can for each set.

Rest as needed between sets.

 

WOD:

3 rounds, 1 min per station, of:

Jumping Pull-up

Deadlift, 70/35 kg

Sit-up (butterfly)

Weighted Box Step-up, 32/24 kg

Kettlebell Floor Press, 32/16 kg

Rest 1 min

 

Perform this like "Fight Gone Bad," by rotating

immediately to the next station every 1 min,

the clock does not stop or reset between stations.

 

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