WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom pos 3” 5 x 3 A2- Superman Hold 5 x 30” WOD For

WARM UP 10’ Groups Dynamics & Mobility WOD LONG CHIPPER CROSSFIT GAMES 2015 For time: 1000 mt Run 25 Madball Clean @ 20/14 lbs 25 Box Jump Overs 25 Pull

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- DB Strict Press tempo 2020 4 x 8 each arm A2- KB Deadlift 4 x 8  each leg Rest

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: Cash In: 100 KB Swing @ 24/16 Kg 5 Rounds of: 30 TTB/K2E 30

WARM UP 10’ Groups Dynamics & Mobility WL: SPLIT JERK From the ground 5 x 3 @ climbing weight  holding top pos 3” WOD 6’ AMRAP of: 5 Push Jerk @

WARM UP 10’ Groups Dynamics & Mobility EMOM 12’ Odd 15 KB Swing 24/16 KG Even15 UB Abmat Sit Ups WOD: Forza Walter Onlus  Team of 4: 300 Power Snatch for

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Up Strict 8 x 3-5 A2- Tuck Hold on parallette 8 x 15-20” Rest 90” WOD

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’: 10 OHS empty barbell 20mt Bear Crawl 12 One Arm KB Press (6/6) @ by feel 20mt Bear Crawl 30

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 2 @ climbing weight each set A2- GHD Hip& Back extension 6 x

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 400mt Run Each member with 15/10 Kg plate 30 Burpees Pull Ups