variation on the WOD for 12/14/2010. Called for:

3 rounds for time:
10 deadlifts
30 GHD sit ups

Laji 2

12 min AMRAP:
3, 6, 9, 12... squat with 15 kg plate
8 m OH walking lunges with 15 kg plate
3, 6, 9, 12... GTOH with 15 kg plate
7 ring row

Result: 210 reps (14 GTOH @ round 21),12./76

3 x 40 cal row

Työ:lepo 1:1

Even 15 cal ski
Uneven 15 cal row

5 rounds

15 Burpees
5 pull-up (pronation)
15 burpees
10 pull-ups (suplination)

Emom20 / 30-40sec work
1. Row
2. Hollow Hold
3. Assoult bike
4. Plank

4 rounds
1. 5 Box jump from another box
2 4-8 Strict Hspu

For time:
500m Row
30 Chest to ground Pushups
30 Jump Squats (full squat!)

Start on the rower. Once first person is done rowing, next person starts

5×5 easy

3 Minutes ON: 3 Minutes OFF x 5
- 1000m BikeErg into Max Air Squats

Score : Air Squat reps

"One works, one rests"

2000 m Row
75 Ring push up
50 Power clean (60 kg)
100 Box over burpee
50 Power clean (60 kg)
75 Ring push up
2000 m Row