Söndag 23 december 2018

WoD#1:
EMOTM
First: 4 Burpees over Rower
Then for rest of the minute: Row
Continue until 800/600m rowed 

WoD#2:
EMOTM
First: 25 Double Unders or 40 Single Unders
Then for rest of the minute: HSPU OR HR Pushups
Continue until 40 HSPU OR 60 HRPU Completed

WoD#3:
EMOTM
First: 10 Box Jumps 
Then for rest of the minute: Sit Ups
Continue until 60 Sit Ups Completed (Advanced 50 GHD Sitps)

WoD#4:
EMOTM
First: 8 Shuttle Runs (7m)
Then for rest of the minute: Wallballs
Continue until 80 Wallballs Completed

Time Cap: 7 Minutes for all 4 WoDs
Rest 2 minutes between WoDs

Nybörjare

WoD#1:
EMOTM
First: 3 Burpees over Rower
Then for rest of the minute: Row
Continue until 700/500m rowed 

WoD#2:
EMOTM
First: 8 Box Jumps 
Then for rest of the minute: Sit Ups
Continue until 50 Ups Completed

WoD#3:
EMOTM
First: 6 Shuttle Runs
Then for rest of the minute: Wallballs
Continue until 60  Wallballs Completed

Time Cap: 7 Minutes for all 3 WoDs