WOD

WoD#1

Three rounds of:
5 Bench Press @ 70% 1RM Bench Press
Rest 20 seconds
5 Clap Pushups (Scale to Knees)
Rest 60 seconds between rounds

AMRAP in 17 min of:

4 Thrusters @ 60% (Rx 60/40kg)
8 x 7m Shuttles
12 Situps
16 Back Extensions

Nybörjarpass

WoD#1

5-5-5 Bench Press @ medium weights
Rest 60-90 seconds between rounds

AMRAP in 14 min of:

3 Thrusters @ (20-40kg)
6 x 7m Shuttles
9 Situps
12 Back Extensions

Seniorpass

WoD#1

5-5-5 Bench Press @ medium weights
Rest 60-90 seconds between rounds

AMRAP in 14 min of:

4 Thrusters @ (10-30kg)
6 x 7m Shuttle run/walk
8 Situps
10 Back Extensions