Something special...
Kaksi lähtöä! Klo 10:00 & 11:30
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Ei Open Gymiä

12min AMRAP

10 (heavy) lunges
10 t2b

WOD
8 min AMRAP:
Row 250m
Run 50m
4 tire flips
Run 50m

With partner do:
5 x 40 m Sled push (walk and use heavy weight) and 80 m Farmerswalk.
Rest as needed.

For time:

30 Weighted sit ups
30 Box jump
30 Hang power snatch (if you drop the bar do 5 lateral burbees)

10 kierrosta aikaa vastaan:
10 maastaveto kuntopallolla
10 push press (keppi/tanko)

Kirjoita kommentteihin millä painoilla teit.

MEN
Complete as many rounds and reps as possible in 15 minutes of:
52,5 kg Shoulder to overhead, 5 reps
52,5 kg Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN
Complete as many rounds and reps as possible in 15 minutes of:
35 kg Shoulder to overhead, 5 reps
35 kg pound Deadlift, 10 reps
15 Box jumps, 20" box

Squat, front squat or box squat:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 60 % of max
5. Round 67,5 % of max
6. Round 77,5 % of max

Snatch. Find your 1 rep max of the day

10 rounds for time:
1 Snatch (use 80% of 1 RM snatch)
5 Box jump (75-60cm)
120m Run

10 burpee penalty after the wod for every missed snatch

1RM snatch