Protocollo KK 11.12
Warm Up
3 Rnd
- 3 Pull Ups
- 7 Push Ups
- 15 Squats

WOD
20' Ladder (1-2-3-4-5-...)
- Pull Ups
- Push Ups
- Front Squat

Cool Down
5' Alt. Burpees Over Bar



Protocollo KK 13.12
Warm Up
EMOM 10' 
1) 10 Sit Ups
2) 8 Push Ups
3) 6 Ring Row

WOD 
Emom 18' 
- 6 Power Clean
- 6 Burpees

Cool Down
Tabata Core