WOD Fredag 22:a Maj 2020 (PWO-AWO)

Pre-Work-Out

Metcon

45/35 cal. row
40 box jumps
30 db snatches
20 lateral burpees over db
10 pull-ups/banded pull-ups/jumping pull-ups
400 m run with plate (15/10 kg)
10 pull-ups/banded pull-ups/jumping pull-ups
20 lateral burpees over db
30 db snatches
40 box jumps
45/35 cal. row

Time cap: 30 min


AfterWorkOut

Metcon – Teams of 2 (Share anyhow)

100/75 cal. row
80 box jumps
60 db snatches
40 lateral burpees over db
20 pull-ups/banded pull-ups/jumping pull-ups
400 m run with plate (15/10 kg) (both run with each one carrying a plate)
20 pull-ups/banded pull-ups/jumping pull-ups
40 lateral burpees over db
60 db snatches
80 box jumps
100/75 cal. row

Time cap: 43 min