WOD

WoD#1

8-6-4-2 Bench Press @ 50-60-75-90% 1RM
Rest 60-90s between sets

WoD#2

Whitten: 3 rounds for time of:

22 KB Swings (Rx 24/16 kg) (Advanced 32/20kg)
22 Box Jumps (60/50cm)
Run 400m (or Row 400m)
22 Burpees
22 Wallballs (9/6kg)

Time Cap 27 Minutes

Nybörjarpass

WoD#1

5-5-5 Bench Press @ Medium Weights (increase weight if able with good technique)
Rest 60-90s between sets

WoD#2

3 rounds for time of:

15 KB Swings (8-16 kg)
15 Box Jumps (30-45 cm)
Run 250m (or Row 250m)
15 Burpees
15 Wallballs (4-6kg)

Time Cap 21 Minutes