Five rounds for time of:

10 Deadlift, body weight
20 Wallball, 20 lbs / 14 lbs
30 Lunges

25 HSPU
25 Dumbbell Front Squats (#45)
25 Kettle Bell Swings (2 pood)
25 Hand Release Push Ups
25 Ab Mat Situps

100 Double Unders
50 Wall Balls (20 lbs)
50 Box Jumps (24")

3 Rounds

Espoossa Katrin kanssa tehty.

Ensin teeenattiin käsilläseisontaa hyvä tovi.

OTM 40
1. 10kcal soutu vaihtui 25 DU kun soutulaitteet oli wodissa käytössä
2. 10 kbs 24kg
3. 10 burpee
4. 10 wall ball
5. 10 box jump
6. 5 power clean 45kg
7. 6 stoh 45kg
8. rest

Tosi kiva!! Yhdessä meni aika tosi nopeasti.

4mins 100% effort
10 burpees
10 KBS 2/1.5pd

30 seconds on, 60 seconds off, 10 rounds
Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Did a pace of 6:49 with the treadmill set to a 12.0 incline. I appreciated every second of rest.

12 muscle-ups (Scaled = 12 Strict Pull ups + 24 Ring Dips)
75 squats

3 rounds

then…

2 x 500m row

Double Unders

12min/AMRAP
6 Pull Ups C2B
10 Push Ups
6 Power Cleans 75% of 1 RM
Then immediately following:
3 min/AMRAP
Double Unders
(Last completed 10/16/10)

CA$H OUT:
L-Sit
Combined 60 Sec of Work
Heels above Hip and Legs fully extended.
Scale as needed

Post rounds, total DU and

20 min AMRAP
10 PP @ 95#s
10 KB swings, 45#s
10 box jumps

16 rounds + 10 PP