WOD Fredag 29:e November 2019 (AWO-PWO)

Pre-Work-Out (06.00)

18 min amrap

5 deadlifts (@medel)
10 burpees
15 box jumps
30 double unders/30 single unders

———————

5 min vila

———————

”Aila”

16-14-12

kb takspark
kb crunch
russian twist
hollow rock


AfterWorkout

Par-WOD

8 minuter amrap

2 minuter: alternerande burpees
2 minuter: partner sit-ups
2 minuter: assault bike (1 minut var)
2 minuter: push-ups (1 minut var)

3 min vila

8 minuter amrap (vartannat varv)

5 deadlifts
4 hang power cleans
3 stoh (@medel-tung)

3 min vila

8 minuter amrap

7 kb swings (@medel/tung)
5 box jumps over
2 hspu / 4 pike push-ups