Penkkipunnerrus 3x3x85%
Kapea penkki @ short 3x8-10 (laske tanko vain "puoleen väliin)
Kulmasoutu 24kg kahvakuulilla vuorotahtiin 3-5 "hapottavaa sarjaa"

Mobility Day / Pre 14.4 Announcement

3 Rounds - Not For Time:
- 20 Sec L Sit
- 20 Sec Hollow Rock
- 20 Sec Handstand Hold
- 10 Good Mornings
- 10 Banded Pull Apart
- 10 Reverse Hyper

Annie - For time:
50-40-30-20-10
- DUs
- Situps

Mobility day in preparation for tomorrows CF Open workout. 1st time completing Annie with DUs, so PR and RX for me. Big victory for small fish in the CF ocean.

Open prep
6 min amrap
10 Burpee box step up
12 Db/Kb hang clean and jerk 22,5/15kg

6 min rest

6 min amrap
16/14 Cal Row
16 Wall ball

Trail run x2
5-10-15
C2B
pushup
Trail run x 2

AMRAP 4
30 double unders
7 front squats 60/40
– rest 2 min –
AMRAP 4
15 sit ups
7 deadlifts 60/40

AMRAP 20min
5 chest to bar pull ups
7 hand stand push ups
15 squat jumps

3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run
Post time to comments.

leppee

As many rounds and reps as possible in 14 minutes of

• 7 hang power cleans
• 7 front squats

♀ 145 lb
♂ 205 lb

5 sets:

8-10/leg Single Leg Romanian Deadlifts Holding DBs in each hand @ 2121 tempo

Accumulate 1:00 Wall Facing Handstand hold* Maintain a hollow body with only your toes touching the wall

15 Ab mat sit ups holding a plate overhead