WOD #612

19 Feb WOD #612

Warm up
20 hollow rock
20″ acrive scapular bar hold
15 hollow rock
15 mountain climbers (each leg)
10 hollow rock
10 bar kip
5 hollow rock
5 push up

Gymnastic strenght
8′ emom alternated
Odd: Strict pull up 7/5/3 rep
Even: Strict ring dip 7/5/3 rep

Wod
From 10 to 1
Pull up
Kb stoh @24/16 20/12
Every round perform 15 du/25 su



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