WOD Fredag 12:e Juli 2019 (PWO-AWO)

Pre-Work-Out

12-11-10-9-8-7-6-5-4-3-2-1

wall balls
box jumps
push-ups
kb sumo deadlift high-pulls


AfterWorkOut

Par-WOD

9 min amrap (I go, you go)

3 pull-ups/ring rows
4 slam-balls over shoulder (@tung)
3 burpees

3 minuter vila

9 min amrap (I go, you go)

3 clean & jerks (@medel)
6 deadlifts (samma stång)
3 lateral burpees

3 minuter vila

9 min amrap (I go, you go)

3 box jumps over
6 kb swings (@tung)
3 push-ups