WOD WOD 688 10 de dezembro de 2019 by Marcos David Werka Every minute, on the minute for 24 minutes, (8 sets): Interval 1: 15 Double Under + 6 Toes-to-Bar Interval 2: 15 Double Under + 6 Wall Ball Shots (10/8) Interval 3: 12/10 Cal Row
WOD WOD 687 9 de dezembro de 2019 by Marcos David Werka 4 Rounds For Time 10 Overhead Squats (43/30) 10 Box Jump 10 Shoulder-to-Overhead (43/30) 10 Wall Ball Shots (9/6) “As iron sharpens iron, so one person sharpens another.” Proverbs 27:17 NIV
WOD WOD 686 6 de dezembro de 2019 by Marcos David Werka 5 Rounds For Time 3/2 Rope Climb 12 Tire Flip 6 Overhead Squat (43/30) 200 m Sandbag Run (50/20) Rest 2 minutes
