3rounds, E4MOM

1) 20-30 box jump + remaining time bike
2) 20-30 banded pull apart + remaining time row
3) 20-30 sit up + remaining time ski
4) 30-90s plank hold + remaining time echo

For time:

1000/800m row
100 DU
25 ttb
100 DU
25 ttb

(Target under 12min, time cap 16min)

For time:
20 front squat@70/50kg
400m run

For quality 25min:
1-2min machine
1-3 rope climb
10 Kb romanian deadlift
20-40m farmer carry
10 snowangel

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20-25min stretching

For time:

2rounds:

400m run
15pc+jerk @60/40kg

2min rest between sets

Rest & Recover

10 x takakyykky 60/40kg
5 x valakyykky 60/40kg
1 x muscle up
3 kierrosta

Timelimit 8min.

Rive riipusta 3RM 3-3-3-3-3

Vertailu 18.8.2014

Front squat

5-5-5-5

E3MOM / 5s pause bottom of squat

14/16-cal ergo
16 box jumps (61/76 cm)
16 shoulder-to-overheads (34/52, kg)

Scaled WOD
4 rounds for time:
10-cal ergo
12 box jumps/step ups
12 shoulder-to-overheads