WOD

WoD#1

3 Rounds for Time
10 Strict Pull Ups (Use band as needed or negatives)
10 Shoulder Press @ 60% 1RM (Rx 50/35kg)
20 Sit Ups
20 Back Extensions

Time Cap 12 minutes

WoD#2

12 min AMRAP
50 Double Unders or 100 SU
10 Power Snatches @ 60% 1RM (Rx 50/35kg)
10 Back Squats (Rx 50/35kg)
10 Hand Release Pushups

Nybörjarpass

WoD#1

2 Rounds for Time
8 Strict Pull Ups (use band as needed)
8 Shoulder Press @ (10-30kg)
16 Sit Ups
16 Back Extensions

Time Cap 10 minutes

WoD#2

10 min AMRAP
50 Single Unders
8 Power Snatches @ 10-30kg
8 Back Squats (10-30kg)
8 Hand Release Pushups