Lördag 7 oktober 2017

WoD #1:

Max Unbroken Strict Pullups - 3 attempts
OR
3 Sets of 6 Negative Pullups

Rest 90s between sets/attempts 

WoD #2:

5 Rounds
10 Push Presses @ 50% 1RM (Rx 50/35kg)
10 Power Cleans (Rx 50/35kg)
15 GHD Situps
15 Box Jumps (Rx 60/50cm)
Rest 1 Minute between Rounds

Time Cap 24 minutes

Nybörjarpass

WoD #1:
3 Sets of 5 Negative Pullups

Rest 90s between sets 

WoD #2:

4 Rounds
8 Push Presses @ (15-35kg)
8 Power Cleans (15-35kg)
12 GHD Situps OR Wtd Situps
12 Box Jumps (30-45cm)
Rest 1 Minute between Rounds

Time Cap 19 minutes