Måndag 22 oktober 2018

WoD#1
4-4-4-4 Dead Lifts @ 50-60-70-80% 1RM
Rest 30s after each set the:
10 Back Extensions
Rest 60s between rounds

WoD #2: For Time
First: "Cash In" Run 400m
Then:
3 Rounds
4 Slam Balls (Rx 50/30kg)
20 Box Jumps
4 Rope Climbs or "8 Down and Ups"
20 Toes2Bar
Finish with: "Cash Out": Run 400m 

Time Cap: 24 minutes

Nybörjarepass

WoD#1
5-5-5 Dead Lifts @ Low to Medium weights
Rest 60s between rounds

WoD #2: For Time
First: "Cash In" Run 200m
Then:
3 Rounds
4 Slamballs @ 10-30kg
15 Box Jumps
4 Down and Ups or 2 Rope Climbs
15 Toes to Bar OR  Hanging Knee Raises or 15 V Ups
Finish with: "Cash Out": Run 200m

Time Cap: 18 minutes