A:E10M for 40min
500m row
800m run
50 DU

Romanian deadlift 5 sets of 3

Mave korokkeelta

Partner WOD
2000m row
200 jumping lunges
200 Push ups
2000m row

Työntöveto polvelta (polvella 2 s stoppi)

5x3@90-100%

Raakatyöntö niskasta + työntö (edestä saksiin)

7x2+1@60-75%

Raakatempaus

4x2@65-75%

Wod: "Kelly" 5RFT
Run 400 meters
30 Box jump@24/20"
30 Wall ball@9/6

Wod: This Wod should be paced , have a game plan and work to your strengths.

1a) Banded Leg Curls: 3 x 30 ea. Rest 30s.
1b) Barbell Reverse Curls: 3 x 10. Rest 30s.

10-15min Easy running, or rowing, or both, to cool down!!!

"Omatoiminen WOD"

A.
Warm up:

Easy row 3-5min

2 rds:
10 kbs
10 Wb
20 DU

Mobility:
Hip / hamstrings / glutes

B.
Amrap 12min:

25 Kbs (24/16)
25 WB (20/14)
50 DU

C.
Cool down:
Easy row/run 3-5min
Foamrolling / romwod