Montag 06.11

wod

4 rounds for time

15 bar facing burpees
15 front squats 38/52 kg
75 single unders

post workout

5 min emom

5 strict ring dips

note: hold the bottom and top for :01 each

lift off prep

every 3 min for 4 rounds

8 - 12 reps backsquat

every 3 min for 4 rounds

8 - 12 reps deadlift

wod

every 2 min for 5 rounds

250/200 m row