‘Spesial 17an’
METCON / GYMNASTIC STRENGTH
Warm Up
500 m row
2 rounds of
3 Bear complex
6 DB Goblet Squat
3 One arm devil press (each side)
Special WOD
‘17-8’
Partner WOD (2 athlete)
For time
8 Rounds of [Adv | Int | Basic]
17 Calorie Row
17 Thruster [30/20 kg | 20/15 kg] | medball thruster
17 Alt. DB Snatch [22.5/15 kg] | [15/10 kg] | [10/5 kg]
one person working at a time, split reps/round/ movement in any way of team choices. Every time switching, athlete need to high five his partner
Time cap 45 mins