WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 Cuban Press STRENGTH 12' EMOM odd - 5 Deadlift even – 10” - 15” L- Sit

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. DB Walking Lunges – 4 x 20 (10/10) 1’ di rest A2. Ring Rows – 4 x 5 - 7 1’

WARM UP WOD 10' Group Dynamics & Mobility STRENGTH Snatch Grip Push Press Behind the Neck – 4 x 3 SKILLS Rope Climb WOD 10’ AMRAP 3 Pike Push Up

WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 4 x 3 1’

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3 15 Power Clean 20 DB Snatch 30 Wall Ball - Conga - Line Style

WARM UP WOD 2 rounds not for time 200m Run 10  Sit Ups 15' Superman Hold 250m Row 10 Push Ups SKILLS Handstand Walk practice per 10’ WOD 10 rounds

WARM UP WOD 3 rounds not for time Wall Angels 2’ practice positioning and execution CTB practice per un totale di 15 reps STRENGTH A1. Good Morning -4 x 7

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. KB Snatch - 4 x 10 (5/5) A2. KB Front Rack Carry – 4 x 50m - 2’ di rest WOD

OGGI SIAMO CHIUSI E VI AUGURIAMO UN BUON NATALE... VI ASPETTIAMO SABATO 27

OGGI SIAMO CHIUSI E VI AUGURIAMO BUONE FESTE VI ASPETTIAMO SABATO 27