e2mom x10
3 dball over shoulder @70kg
10 kcal SkiErg

Every four minutes for ten rounds perform:
Row 15/12 calories
60 double-unders
Run 300 metres

Lämppänä mm. valakyykkyä

Tempaus lantiolta nofeet 2-3
15,25

Tempaus stop pp nofeet kakkosia
29,31,32?

Rive lantiolta nofeet + rive pp nofeet + raakatyöntö
30,35,40,45

Mave kutosia
55,65
Kymppi 70kg

Loppujumps
21-15-9
Sumomave 55kg
Linkkari
Punnerrukset boksilta

5 rounds for quality
20 V-ups
15 tuck crunches
20 second hollow hold
20 second arch hold

50 min
A. Run for 30 min
31.00, 5 km
6.12/5.19 min/km
137/151
B. Shoulder recovery flow

Clean and Jerk 135 lbs
30 reps for time

E2MOM 5

10m HS walk
8 Box over burpees

http://www.mobilitywod.com/2010/09/episdoe-23-runners-legs/

Warmup
3x
5 wall ball
5 burpees
30 single unders

WOD
50 DUs - Sub 150 Single unders (Better Rythm)
25 Med Ball Ground to Overhead 20lbs

2 rounds of:
105 lb deadlifts x 12
95 Hang power clean x 9
95 Push Jerks x 6

25 Med ball Ground to Overhead 20lbs
50 DUs - Sub 150 Single unders (Better Rythm)

11:34... this was a burner... really liked the workout though.

For Time:
100 - Double Unders
80 - Air Squats
60 - Pull Ups
40 - Push Ups
20 - Ring Dips
100 - Double Unders