Palautteluksi tempokyykyistä 20min vetoja etu ja takaperin @50kg

then

ghd sit ups
5x12 10kg liivillä (ei alas asti)

10 deadlifts
1 round cindy
8 deadlifts
2 rounds cindy
6 deadlifts
3 rounds cindy
4 deadlifts
4 rounds cindy
2 deadlifts
5 rounds cindy

Holy-freaking-hell. This was the most exhausting, grind-it-out WOD I've done.

20 LBs Weighted Vest for All
75 Thrusters with 75 LBs
Run 800 meters
75 Pull Ups
Run 800 meters - Farmer Carry 52 LBs Kettle Bell
75 Push Press with 75 LBs
Run 800 meters
75 Squats
Run 800 meters - Farmer Carry 52 LBs Kettle Bell

Once all participants are done, the group finishes with 10 synchronized push ups.

Our coach got this workout from SealFit. I think we've all decided to stop letting him visit SealFit!

5 ROUND FOR TIME:

10 Thrusters
10 Lateral Burpees
10 Pull ups

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

For Time:
150 Burpees

10 - 15 min ajan, harjoittele

HSPU
Kippi
T2B
Leuanveto
C2B
Bar MU
RIng Mu
Perhosleuka

10*1 Snatch @ 90% 1RM, rest as needed (3-4 min) between reps

5 Rounds

200m ROW
10 Shoulder to Overhead (50-70% 1rm Push Jerk)

4 x 8