http://opexfit.com/october-1-2014/

10mins max cals on Air Dyne or Assault Bike

https://www.wodconnect.com/crossfit-central-helsinki/feed/2015-06-30

5 x 12 etukyykkyä

Superkids

9-7-5

-Goblet squat levypaino suorilla käsillä
-Polvet rintaan
-mittarimato

Ninjat

21-15-9

-Goblet squat levypaino suorilla käsillä
-Varpaat tankoon

At 8AM:

30min warm up jog + different running drills and foot work such as accerelations, step rhythm and jumps.

Warm up well!

Then

•10x30m running sprints. 3-4minute rest btw. Full focus, full effort.

[5 Rounds]
4 Sets:
50m Sprint
50m Easy  

Rest 3 Minutes Between Rounds

8 RFT:
13 Deadlift (85/55)
17 Wallball
400m Run

Saman Hero WOD – BACKGROUND
CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

5 x 3 saksityöntö telineestä

3xbody weight bench press
In between max pull ups
1x max set of push ups

Count and report bench reps and pull ups total amount.

Push ups on comments

ring row tabata
rest 2 min
push-up tabata
rest 2 min
sit-up tabata

Power Snatch
On the 1:30, for “As Far As Possible”:
3 Bar Muscle-Ups
3 “Touch and Go” Power Snatches
Athletes continue to build each round until capped.