Lördag 17 november 2018

WoD#1:
3 sets of
2 Push Press + 2 Push Jerk + 2 Split Jerks @ 50-60-70% 1RM Push Press
(Note: Do all 6 lifts in each set unbroken - do not put the bar down, you can rest bar on the shoulders)

Rest 90s between sets

WoD#2

6 Rounds of

3 Body Blasters
6 x 7m Shuttles
9 Thrusters (Rx 40/25kg Bar)
12 Situps

Nybörjare Team WoD

For Time:
Share

Cash In: 200 SU (or 100 DU)
80 wallballs (Rx 9/6kg)
80 kb swings (Rx 24/16kg)
80 Burpees 
80 synk situps (Both do 40)
Cash Out: 200 SU (or 100 DU)

Swap every 10 reps
(except SU swap after 50 SU OR 25 DU)