WOD #532

23 Ott WOD #532

-Warm up
6′ alternated
40″ on 20″ off 
Plank
Glute bridge
Mountain climbers
Arch to floor
Half burpee (without pushup)

-STRENGHT
Deadlift in 15′
6×4 in ramping
Then
5′ EMOM
8 Deadlift tngo @50% of max weight find for 4 rep.

-WOD
6′ AMRAP
30 m shuttle sprint
20 DU/50 SU
10 OHSquat empty BB
Target 4 round.



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