Stephan Contratti

HERO WOD „DEL“

A: Warm UP
B: Skill / Prep
C: WOD
A: Warm-up
1 mile assault bike 
shoulder work with rubberband
B: Skill part 
pull-up / chest to bar pull-up prep.
handstand push-up prep.
C: "DEL"
25 burpee 
400m run with medicineball (20/14 lbs) 
25 weighted pull-up with 10kg vest
400m run with medicineball (20/14 lbs) 
25 handstand push-up 
400m run with medicineball (20/14 lbs) 
25 chest to bar pull-up 
400m run with medicineball (20/14 lbs) 
25 burpee 

Timecap: 30 min

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