Måndag 3 december 2018

WoD #1:
Within 12 minutes build up to a 1RM (as heavy as possible) Squat Clean

WoD#2

5 Rounds For Time:

Run 400m (Inside or Outside) Or Row 400m
10 Kettlebell Snatch (5 per arm) Rx 24/16kg
10 Hand Release Pushups
Time Cap 18 Minutes

Nybörjarepass

WoD #1:

5-5-5 Power Cleans Start light and increase each round if able with good technique)

WoD#2

4 Rounds For Time:

Run 400m (Inside or Outside) Or Row 400m
10 Kettlebell Snatch (5 per arm) 4-12kg
10 HR Push Ups