WOD du 28/12/18

Warm up 

Mobilité puis rapidement se mettre en action

Skill 

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Metcon 36’

3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Intermediate Option
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 95 / 65 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Beginner Option
2 rounds of: Max hang for time (from a pull-up bar)
Max reps of shoulder presses, 65 / 45 lb.
Max-calorie row in 20 seconds
Max plank hold for time

 

After 

Stretching

 

 

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