WOD Fredag 18:e Oktober 2019 (PWO-AWO)

Pre-Work-Out

Metcon

20 min amrap

6 slamball over shoulder
20 m bear hug walk
6 burpees
20 double unders/single unders
6/6 dumbbell snatches
20 m bear crawl


AfterWorkOut

Metcon

35 min amrap – Lag om 2

4 varv var (I go, you go)

6 slamball deadlifts
6 burpees
6 dumbbell goblet squats

3 varv var (I go, you go)

4 slamball over shoulder
4 push-ups
4/4 dumbbell snatches

2 varv var (I go, you go)

2 slamball to shoulder + squat
2 handstand push-ups/pike push-ups
2 devils presses