מארק סמרסקי

Mobility 30:00 Recovery WOD: No shoulders, no hinging but it will be fun.

Metcon: “Heavy Fran” Time Cap 12:00 For Time: 21-15-9 C2B Pull-ups Thrusters 60kg Competitors: EMOM for 15 Minutes: 1 Weighted Ring Dip AHAP 1 Power

Strength: Find 3RM Bench Press Metcon: 10 x 200m Run W:R 1:3 Competitors: High Hang Pause Squat Snatch: 6×3 (70% from 1RM you found last

Skill: Handstand Push Ups Metcon: 15:00 AMRAP 10 Front Rack Walking Lunges, 50/35 kg 10 Handstand Push-ups 10 Lateral Burpee (Over Barbell) Competitors: Every 1:00 for

Strength: Every 3:00 for 15:00 5 Bent over Barbell Row Metcon: 15:00 AMRAP 21 Wallball Shots 10/6kg 21 T2B