"Omatoiminen WOD" Workout
A.
Run 400m (easy)
2 rds:
4+4 Spider lunge + twist
5 Squat + hamstring pump
6 Active shoulders
7 Kipping swing
1-2 rds:
200m Run
6-8 DB snatch
100m Run with db
6-8 Pull ups
3-5 Burpee Box jumps
B.
For Time:
1.6km Run
50 DB Snatches (22.5/15)
400 Meter Run with DB (22.5/15)
30 Pull-Ups
20 Burpee Box Jumps
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