Freitag 

Class WOD

Kraft

 Frontsquat

 5×5

Metcon

21-15-12-9-6-3

Deadlifts 60%
Sit Ups/V-Ups
Wallballs

T.C. 17 Min

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17:00 Uhr Teamwod

Running Clock

Min 0-12               All Syncro
Run 400m into
2 Rounds for Time

10 strict Pullups

20 Push ups

40 Airsquats

Min 12-24            only 1 Work

Row 1600/1200m

Amrap Macho Man

3 Clean 3 FS 3 Jerks (50%Jerk)

Min 24-                For Time  T.C Min 36

30 Syncro Burpee Box Jumps

30 Snycro DB Snatch

30 Syncro DB Walking Lunges

2Pers. Teams