WARM UP DOUBLE TABATA (8’ in total, 20”ON, 10”OFF) Alternating Jumping Jack and Mountain Climber WL Hang Squat Snatch + Hang Power Snatch - 6X 1+ 1, rest as needed

WARM UP WOD 4 rounds not for time 20m Backward Bear Crawl 10 Backward Walking Lunges STRENGTH Bench Press - 7 X 3, tempo 33x1, rest as needed WOD 12’

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with KB 10 Scapula retraction 10 Gymnastic Burpees WOD “CINDY” AMRAP 20’ 5 Push Ups 10 Pull Ups

WARM UP 10’ Groups Dynamics & Mobility WL STRENGTH Push Jerk – 6 x 4 WOD EMOM 16’ Odd – 7 MedBall Clean @9/7kg Even - 10/15 Cal Row

WARM UP WOD 3 rounds not for time 5 GHD Hip& Back Extension 10 Down& Ups 15 Step Ups on box  SKILLS Pistol progression  WOD 6 Intervals, 2’ON, 2’ OFF

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 For Time: 150 1-Arm-KB Swing @24/16 150 Sit Ups 150 Burpees over plate 150 OH Plate Sit Up @10/5kg

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 10’ EMOM of: odd – 5 – 7 Power Clean even – 5 – 7 Thruster WOD 15’ AMRAP of: 6 Pull

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 12' TO FIND 1RM STRICT PRESS WOD For time: 100 DU OR 300 SU 50 Kb Swings @24/16kg 25 Down & Up

MERCOLEDI 04/02/15   WARM UP 10’ Groups Dynamics & Mobility   SKILLS Rope Climb WOD 4 rounds for time: 400m Run/ 500 RUN 15 Parallettes Pass Through 30 situps

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH Deadlift - 4 x 3 @across , rest 3’ tra i sets   WOD 3 rounds for time: 10 Deadlift @80/50kg