15min AMRAP

25 SDLHP
21 Burpeess
15 Pullups

3 rds, 25 SDLHP, 12 Burpess

For time:
* 500m row
* 100 DU
* 30 KB swings
* 30 WB
* 50 burpees

4 kierrosta:
12x lantionnosto tangolla (25kg)
12x ghd sit ups (3kg pallo)
12x ghd back extension (3kg pallo)

For Time:

50-40-30-20-10

Double Under
Sit Up

---

Post WOD: 5 x 3 Bench Press

3 Rounds for time

-400m run
-21 KB Swings (53/35)
-12 Pull Up's

44 Burpees

Dark Room

Rokfit Cyber Series WOD #3

1000m row
100 II unders
70 squats
50 T2B
30 SDLHP (2pd)
20 KB swing (2pd)
10 squat clean thrusters

Rokfit Cyber Series WOD #2

10-9-8...1
OPT pullups
Dumbbell (or KB) ground to overhead
Box jumps 24"

Rokfit Cyber Series WOD #1

15-12-9
OHS
Bar facing burpees

So I figured today was a good day for Angie but the gym was packed so I didn't do Angie hence the title :)

WOD

• 100 KB Swing (32kg/70lbs)
• 100 Situps
• 100 Back Extensions
• 100 Twisted Lunges (walking such with 15kg)

I was pretty happy with the time. I clocked in at less than 11 minutes if I take away the dodging for people and waiting for retards just talking. God I hate those people.