Stephan Contratti

A: Warm Up
B: Movement Prep
C: WOD 1
D: WOD 2

A:  Warm Up + Mobility

5MIN FLOW (30sec each Movement)

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A1: Mobility:

• Shoulder
• Back Spine
• Hip

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B:  Movement Prep.

• medball warm up (team of two)
• medball clean
• wallballs

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C:  WOD 1:

AMRAP (15min)
20 cal row/ski/bike
15 medball squat clean & wall ball (9/7kg)
10 Box Jump Overs (60/50cm)

Rest 5min between C and D

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D: WOD 2

„18.0“ – Announced at the presentation of the nano 8 at london 

21-15-9 (TC 10min)
Dumbbell snatches (22.5/15kg)
Burpees (over dumbbell and return) 

Some new movement standards :) - we will see whats happening!