"Ryan"

7 muscle-up *scaled to 14 pull-ups (black band) & 14 ring dips (red band)
21 burpees

“Fran and Helen buy jump ropes”

For time;

50 Double unders

Then,

21-15-9

Thrusters 95/65

KBS 1.5/1p

Pull ups

finish with 50 Double unders

Voit kirjoittaa kommenttikenttään, mitä teit salilla.

Just like the label

For time

100 Burpee Pull Up's (GI Janes's)

Tekniikkapäivä klo 19-20

For time (5 min cap)
50 Thrusters @ 50kg

WOD: "Jackie"
Row 1000m
50 Thrusters (45/33)
30 Pull-ups

**I did this about 7 minutes after doing tabata dubs

"Jack" AMRAP in 20min. of:

10 push press at 115lbs/75lbs
10 kettlebell swings at 1.5pd/1.0pd (55lbs/35lbs)
10 box jumps at 24"/20"

12min AMRAP
5 Deadlift (275#)
10 1 arm KB snatch (55#)
15 Burpee

3 rounds for time:

50 situps, 50 pushups, 50 squats