WOD 280919

Warm-up

3 rounds not for time
10 ShoulderPress (PVC)
10 OH-Squat (PVC)
10 CalRow
dann Faszienbälle: Schulter vorne, Schulter hinten

Strength

FrontSquat 5 x 5 @ 80 % 1 RM | Kadenz 3|2|1

MetCon

21 – 15 – 9 for time
DB PowerClean 2 x 15 / 2 x 22,5
WallWalk

Cool-Down/Accessory Work

Reverse Flys 3 x 12
Banded Back Extension 3 x 12