WOD Fredag 6:e December 2019 (AWO-PWO)

Pre-Work-Out (06.00)

Teams of 2

24 min amrap

30 alternerande burpees
30 hang power cleans (@medel/tung – max. 60/40 kg)
30 push-ups
30 overhead squats (@medel/tung – max. 60/40 kg)
30 pull-ups/jumping/ring row
30 slamball over shoulders


AfterWorkout

Teams of 2

9 min amrap – I go, you go

4 med. ball clean into wall ball (bollen börjar på marken varje rep)
4 burpees
8 kb swings (@medel)

———–
3 min vila
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9 min amrap – I go, you go

4 pull-ups
4 push-ups
8 overhead lunges w. plate (@heavy)

———–
3 min vila
———–

9 min amrap – I go, you go

4 box jumps over
4 slamballs to shoulder
8 db snatches