Tänään juhlitaan! Juhlat alkavat wodilla, jonka jälkeen ohjelmassa syömistä, juomista, saunomista, paljuilua ja hauskoja kisailuja :)
Kaikki mukaan juhlimaan!
(kaikkeen ohjelmistossa olevaan ei tietenkään ole osallistumispakkoa)

1a) 4 Rounds
Decline Pushups/Incline Pushups x 10
Barbell Inverted Rows x 10
Lateral KB Curl to Press x 10
Plank roll outs/RKC planks x 10/20sec

1b) AMRAP 15mins
- Spiderman Pushups x 10
- Flexed Arm Hang 30sec
- KB Cleans x 10
- Burpee Box Jumps x 10

Bench Press 6 x 4 @ approx* 70%
*superset with 10 banded face pulls
*90sec rest

Deadlifts 6 x 4 @ approx* 70%
* 90 sec rest.

4 rounds for time of:
25 push ups
25 situps
25 squats
400m run

Deadlifts 5 x 5 @ approx 65% of last 1RM
*90 sec rest

8 min AMRAP
3 Bar MU
15 wall balla 9kg/6kg
10 m waiters walk 20kg/10kg

500m Row/Skierg + 400m Run

Go fast but try to get same pace in all rounds

Work in teams of two.
1min Heavy Tire Flip
1min Heavy Sandbag Shouldering / Axle Shoulder to Overhead
On every second minute team members change equipment(sandbag or axle).
4 Rounds, For Reps

25 min AMRAP:

• 25 burpees
• 1000 m row