Rest day, take the day off and charge battery after second week of CF Opens.
Mobility and Streching are something good to do and outdoors playings.

Parin kanssa:

4 kierrosta

7 burpeeta
7 wallball-heittoa, painava pallo

Toinen tekee, toinen roikkuu

4 kierrosta

7 boxihyppyä (korkea boxi)
7 toes to baria

Toinen tekee, toinen on käsilläseisontapidossa

Lämmittely ja mobility

Mave treeni

Metcon 8min amrap
5xpunnerrusta
5x kk-heilautus
100m koneella

Loppuvenyttelyt

Without rest, 2 rounds of

• 1-minute support on rings
• 15-ft. rope climb, legless ascent and descent
• 1-minute plank hold
• 15-ft. rope climb, legless ascent and descent
• 1-minute handstand hold
• 15-ft. rope climb, legless ascent and descent

Wod Thursday 10-8-17

A: 3x10 strict pull-ups
B: 3x15 deficit push ups (hands on disks)

3 Rounds for time

21kb swing 24/16
15 Box jumps
9 Box step over (with Kettlebell )

4 mins rest

For time
50 Wallball shots 9/6kg
800 metres run
50 wall ball shots 9/6kg

4 rounds for time
15 box jump
12 deadlift
9 hang squat Clean
6 Shoulder to overhead

@ 70/50kg

Wall wall skills:
- bent knee wall walk
- partial wall walk

“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips

80m sprint
1 legless Rope
70m sprint
1 Rope
70m sprint
1rope