WOD

WoD #1:

In Teams of 3 : 200m Tyre Flips

WoD#2:
18 Min AMRAP
2 Rope Climbs OR 4 Down and Ups
10 GHD Situps
10 Broad Jumps (Rx 180/150cm) 
10 KB or Dumbell Pushpress (5 each arm) (Rx 24/16kg/22,5/15kg)
30 DU OR 60 SU

Nybörjarpass

WoD #1:

In Teams of 3: 200m Tyre Flips

WoD#2
15 Min AMRAP
2 Down and Ups Or 1 Rope Climb
8 GHD Situps to Parallel OR 10 Wtd BF Situps (9/6kg Med ball)
8 Broad Jumps (Rx 100-150cm) 
8 KB or Dumbell Pushpress (4 each arm) (Rx 4-16kg)
40 SU or 20 DU