27.10.21

PART A
3/4 rounds of
50 du/ 100 su
7/5 ring mu or ring mu progression
50 du/ 100 su
20 mt hswalk or hswalk progression
Rest 1-2′ min b2n rounds

PART B
wod
3 RFT
15 shoulder to overhead rx 50 kg
2 rope climbs (1 legless + 1 regular for pro)
20 wall ball
250 mt run
cap 12′

Accessory core strength
2 rounds of
20″on 10″ off
-side throws med ball x2
-side plank/star pulses x2
-hip bridges hold x2 (weighted for pro)
rest 1′ b2n