Tuesday 29th August 2017:

Run 5k.

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Competition Time - fast 5k (with after photo!!) Comment result and photo below! 🙌🏼😝💪🏼

2 köysikiipeilyä (1 köysikiipeily on 3 köysilaskeutumista)

4 kierrosta:
15 m Kelkantyöntö sprintti, 5 - 10 kg + kelkka
12 seinäpalloa 4-8 kg
9 varpaat tankoon

2 köysikiipeilyä

AMRAP 15:
40 Lateral Barbell Burpees
40 STO 40Kg
30 Lateral Barbell Burpees
30 STO 50Kg
20 Lateral Barbell Burpees
20 STO 60Kg
10 Lateral Barbell Burpees
AMRAP STO 70Kg
One barbell. You must change weights.

Pre-WOD:
10x3 back squats @ 60% of your max.

WOD - Choices:
Option A: "Karen" 150 Wall Balls (20#/14#)
Option B: 100 HR Burpees

I am an average Joe, so an Rx - I am happy to finish and look to improve.

30 reps for Time:
Clean& Jerk 60/40 kg

15 Minute AMRAP

100M Sprint
20 KB Swings 25#
20 Sit Ups

6 + 112

• 4 Round of:
Run 400 m
BB Power Snatch (35/25Kg) 21 reps
Bar Facing Burpees 21 reps

2min max antal knäböj
1min vila
2min max antal armhävningar
1min vila
2min max antal situps
1min vila
1min max antal burpees
1min vila
1min max antal wallballs

3x10 Push Press

WOD:
2 Rounds of the following
4Min AMRAP
100 Jumping Jack Buy In
Goblet Squats In Time Remaining

Rest 2 Minutes

4Min AMRAP
50 Situp Buy In
DB Lunges In Time Remaining