Söndag 8 september 2019

Pair WoD

5 Rounds: Share

50 Cal row (Advanced: Bike OR Ski)

40 Wallballs

20 Pullups

10 Burpee Box Jumps 

Time Cap 35 minutes

Extra Credit:

4 Rounds for Quality

12 Clamshells   R

15 Single-leg Glute Bridges   R

12 Clamshells   L

15 Single-leg Glute Bridges   L

1:30 Rest

Nybörjarpass

Pair WoD

5 Rounds

40 Cal Row

30 Wallballs (6/4kg)

20 Jumping Pullups

15 Bodybuilder Box  Stepups (50/40cm)

Rest 1 minute between rounds
Time Cap 35 minutes

Kidspass

Warmup
Huddle game

WoD #1: 7 Min AMRAP
Teams of 2 
1 Rope climb
Partner Holds Plank

WoD#2:

4 rounds for time of:

12 Russian KB Swings (4-12kg KB)
12 Box Jumps (30.45cm)
12 Situps
Row 400m

Time Cap 16 minutes