WOD 13.02

Mittwoch, 13.02.2019

3 Sets of:
Strict Pull Ups @75% (+2+1+1) 

5 x 5 
Banded Deadlift @70%
5 x max. L-sit hold
3x max. Ring Row

Endurance Class

Part 1
14 sec Assault Bike @ Very Hard Effort x5
2 min rest
*hold same wattage for each set

Example:
Set 1 1647  watts
Set 2 1650 watts
Set 3 1647 watts
Set 4 1644 watts
Set 5 1648 watts

Part 2:

Amrap 20 min:
10 DB Thruster 22.5/15 kg
15 Toe to Bar 
20 Box jumps 24/20″
25 Kettlebell Swings 32/24 kg

Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben
in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung