Trainer Warm Up 15 Min.

Stamina: „SALLY ON BACKSQUATS“ (4 Min.)

Flow to the music and do not pass out until the final chorus…

RX: 61/42,5kg Scale as needed. Heavier than last time!

Then Conditioning

„WOD“ (22Min.)

3 Rounds of

1 Min. for max Reps. at each Station followed by 30 sec. rest.

• WALLBALLS 10/6kg to 3,05m
• SDLHP 32/24kg KB
• BOX JUMPS 50cm all categories!
• PUSH PRESS 35/25kg
• ABMAT SITUPS

Do not exceed weights, WOD is supposed to be light for super fast Reps. Move efficiently. Goal is to maintain Reps. throughout the 3 Rounds!

Score: Total Reps!

(Coaches: if class is crowded divide class into 5 groups and start at a different station rotating in the prescribed order.)

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CONGRATULATIONS LUCA MAKING THE PODIUM IN VÖCKLABRUCK.

Luca finished 3rd in the „Men´s Bodyweight division“ competing with adults! Well Done Luca! Thanks to Coach Markus for Coaching and Supporting Luca in Vöcklabruck!

Here is Luca´s 30kg Clean & Jerk @ 33kg Bodyweight! (Picture courtesy of Markus Picheler)