EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

LADDER 15'
5 squat cleans @50/35
5 burpees jumping over the barbell
5 pull ups

Teams of 2:
AMRAP 20:00
21 x Wall Ball @ 6/10kg
½ Stairs / 200 Meter Run
The first partner completes the full round (21 Wallballs, 200m Run), and then tags the second partner to do the same. Score is total rounds and reps completed inside the team.

18.9.2015 3+1

Lax ball Glutes / Hip Flexors
Pigeon Position Back fold overs (forehead to ground)
Hip Waves / Rev Lunges
5lb plate Y's, T- flys, W's.
Scap Push-ups
10

Hyvää Huomenta @ SSB max3
Sumo-kyykky 5x5 (ota ylileveä asento, ei tarvitse päästä syvyyteen, käytä keskiraskasta painoa)
Reverse Hypers 4x20

"KALSU"
Complete 100 thrusters for time:
- @60/40 Kgs.
---- EMOM 5 burpees as long as wod.

Weightlifting:
Upper Circuit - 1-1-1+-2-4-8-16

Crossfit:
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95
10 Toes to Bar

20s On, 10s Off for 4 mins
As many reps as possible
Result is your worst round.
10s rest in bottom of the squat