Three sets of sixteen calf presses.

5 Rounds for time

200m run
10 single hand devil's press @ 22.5/ 15kg
200m run
10 GHD

Three sets of sixteen lateral dumbbell side raises.

Three sets of eight single arm KB snatches alternating hands (8 per arm, 16 total).

21-15-9 reps for time of:

• Dumbbell hang squat cleans
• Handstand push-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

Wodi.

Te joitka teitte Summercupin teette täällä näkyvän ohjelman.

Three sets of fifteen reps of calf presses.

Ap
CF Rovaniemi’s wod 25.9

Ip
A.
5 rounds for time:
800m run
15 OHS
15 Bar facing burpees

B.
50 GHD (ab mat su)
5 rope climb (legless..)
50 HSPU
50 GHD (ab mat su)
5 rope climb (legless..)

4 rounds for quality:

12+12 split stance romanian deadlifts with dumbbells
15 hip thrusts with kettlebell
8 GHD leg raises + 10 sec. hold at the top

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(24)
WRK 3:00 REST 1:00 x6
10 reverse lunge with bicep curl
10 alt db press
10-10m shuttle drops
10 kettlebell swings

Finisher
50 alt toe touch
1:00 quad stretch