For Time
60 calorie Row
80 Wall Ball Shots (20/14 lb, 10/9 ft)
100 Double-Unders
40 calorie Row
60 Wall Ball Shots (20/14 lb, 10/9 ft)
80 Double-Unders
20 calorie Row
40 Wall Ball Shots (20/14 lb, 10/9 ft)
60 Double-Unders

5 + 5 kääntö kylikilankkuun + 10 sek pito
olkapäävenyt

6x6 (62,5kg)
Loppuun ghd selkiä ja 15kg lintillä varsoja ja olkapää.

Muscle WOD
10x10 Dumbbell Clean & Jerk

Metcon WOD
10-1 Wall Ball
100-10 Jump Rope

Saturday

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

Post reps for each set to comments.

MainSite
White
5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters

SWOD
PUSH PRESS 3 X 3 (WITH THE SAME WEIGHT)

WOD
15 MIN AMRAP
200 M RUN
15 KBS 55/35
20 SIT UPS

Juoksuintervallit
3x 1200m
-5s/400m cooper pace
3 min rest

3x1200-->Cooper 2800 tai yli
3x1000-->Cooper 2800->2400
3x800m-->Cooper 2400m tai alle

Joka alkava 2 min + 1 min lepo x 3

12 käsipaino rinnalleveto + max reps pull ups