Lördag 31 mars 2018

WoD#1 
3 Rounds: 
5 Bench Press @ 75% 1RM
Rest 30s
5 Ring Rows  (as slow as possible on way down)
Rest 60 seconds

WoD#2
5 Rounds for Time
15 Kettlebell Swings (Rx 24/16kg)
12 Pullups
9 Burpee Box Jumpovers
Time Cap 15 minutes

Nybörjarepass

WoD#1 
3 Rounds: 
5 Bench Press @ Medium Heavy Weight
Rest 30s
5 Ring Rows  (as slow as possible on way down)
Rest 60 seconds

WoD#2

4 Rounds for Time
15 Kettlebell Swings (8-16kg)
12 Pullups
9 Burpees

Time Cap 12 minutes