WOD Fredag 14:e Februari 2020 (PWO-AWO)

Pre-Work-Out

Metcon

Buy in:
500 m row / 1100 m air bike

then 2 rounds for time

25 db thrusters
25 db box walk overs (1 db goblet hold)
25 pull-ups/juming pull-ups/ring rows
25 lunges
25 burpees

Time cap: 20 minutes


AfterWorkOut

Teams of 2

10 min. amrap – I go, you go

7 wall balls
5 toes-to-bar/beat swings/knee raises
3 slamball deadlifts

———–
3 min vila
———–

10 min. amrap – varannan övning

9/6 cal. row
9 kb swings (@tung)
9 box jumps/climbs

———–
3 min vila
———–

10 min. amrap – I go, you go

8 db snatches
6 (3/3) overhead lunges/goblet hold lunges (inte walking)
4 burpees