Quarantine Wk 11

WOD:

Strength-

A. 10 min work up

Power Clean and Push Press-110kg

B. Ring Dip 5x3 @9-19-25-29-31kg (F1)

+

WOD-

4x

15 BFB

1 Rd DT@60kg

Work-Rest Ratio 2/1

REST 1/2 the time of Rd

2:28/2:34/2:28/2:29

3x

C1. 12 Hip thrusts@120kg

C2. 8/8 single leg rdl@2-20kg

C3. 8 Natural TKE

C4. HSW 50 ft