Circle Training (Interval Training)


40 seconds ON / 15 seconds OFF


3 rounds of:

16 renegade row (20/10)

6 d-ball cleans

Max rope climb


3 rounds of:

20 ring row

10/8 calories row

15 wall ball (9/6kg.)


3 rounds of: 

15 pull-ups

10/8 assault bike calories

12 box jump


Rest 3 minutes between sets


 

Категории: WOD

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