WOD - RX and Advanced Versions

00-20' warm up / www

20-35' Four rounds FOR QUALITY of:
2 DL 90% of 1RM
3 strict (weighted) pull-up [A: strict MU]
4 pike push-up [A: strict HSPU]

40-60' For time:
120 air squat
60 burpee
30 TTB
On the start of every min do 3 deadlift 65/100kg [90/140kg]
18' TC, by FabianB


WOD - Movember Version

00-20' warm up / www

20-35' Four rounds FOR QUALITY of:
2 DL (technique!)
3 (band) pull-up
4 push-up

40-60' For time:
120 air squat
60 burpee
30 sit-up
On the start of every min do 3 deadlift 35/50kg
18' TC, by FabianB

Comment