WOD Fredag 26:e Juni 2020 (PWO-AWO)

Pre-Work-Out

Passet presenteras i Boxen!


AfterWorkOut

Teams of 2 – For time

60 wall balls (share anyhow)

2 rounds each (I go, you go)
1 bar muscle-up/chest-to-bar pull-up
4 pull-ups/jumping pull-ups (5 om man inte gjort bmu/ctb)
3 toes-to-bar/jack knifes
1 power clean (@heavy – 80-85%)

30 lateral burpees (share anyhow)

2 rounds each (I go, you go)
1 bar muscle-up/chest-to-bar pull-up
4 pull-ups/jumping pull-ups (5 om man inte gjort bmu/ctb)
3 toes-to-bar/jack knifes
1 power clean (@heavy – 80-85%)

4 *200 m run (I go, you go)

2 rounds each (I go, you go)
1 bar muscle-up/chest-to-bar pull-up
4 pull-ups/jumping pull-ups (5 om man inte gjort bmu/ctb)
3 toes-to-bar/jack knifes
1 power clean (@heavy – 80-85%)

30 slamball over shoulders (share anyhow)

2 rounds each (I go, you go)
1 bar muscle-up/chest-to-bar pull-up
4 pull-ups/jumping pull-ups (5 om man inte gjort bmu/ctb)
3 toes-to-bar/jack knifes
1 power clean (@heavy – 80-85%)

Buy out: 30 handstand push-ups/pike push-ups/push-ups (share anyhow)

Time cap: 32 min