WOD Fredag 16:e Augusti 2019 (PWO-AWO)

Pre-Work-Out

For time:

2 varv

50 double unders/single unders
40 abmat sit-ups
30 box jumps
20 burpees onto plate
10 hang power clean & jerks (@medel)
5 deadlifts (@samma stång)
15/10 cal. ass bike

 

AfterWorkOut

Teams of 2

14 min amrap

50 cal row
50 burpees over row
50 kb swings
50 box jumps

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3 min vila
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14 min amrap

50 wall balls
50 hang clean & jerks
50 sit-ups
50 double unders/single unders