Måndag 18 september 2017

WoD#1
3-3-3-3-3 Front Squat @
40-50-65-75-85% 1RM Front Squat
Rest 60-90s between sets

WoD#2:

3 Rounds of:

1 Minute KB Snatches (Rx 24/16kg)
1 Minute Front Rack Lunges @ 33% 1RM Front Squat  (Rx 40/30kg)
1 Minute 7m Shuttle Runs

Rest 1 Minute between Rounds

Score is the total reps in all rounds.

WoD#3:
5 Rounds of

10 GHD Situps or Weighted Situps
10 Ring Pushups (scale to knees)
10 Broad Jumps (Rx 180/150cm)