WOD Fredag 8:e November 2019 (PWO-AWO)

Pre-Work-Out

*2

4 min amrap

25 kb swings
20 box jumps
amrap wall balls

2 min vila

4 min amrap

5 power snatches
5 overhead squats
5 lateral burpees


AfterWorkOut

Teams of 2

9 min amrap (varannan övning)

8 wall balls
8 box jumps over
8 alternating db snatches

3 min vila

9 min amrap (varannan övning)

3 pull-ups + 3 toes-to-bar / jump. pull-ups + jack knifes
6 slamball over shoulder
4 handstand push-ups/6 push-ups

3 min vila

9 min amrap (varannan övning)

9/6 row
9 kb swings (@medel/tung)
4/4 kb thrusters (en arm)