WOD Onsdag 13:e November 2019

BAS-WOD

Styrka

a1.
6 set: front squats – 10-8-6-8-6-4

a2.
6 set: 12-16 gorilla row

Metcon – Fight Gone Bad-ish

emom *17 min

min 1 – row
min 2 – kb swings
min 3 – burpees
min 4 – goblet squats
min 5 – box jumps
min 6 – vila


WOD

Metcon

24 min amrap

2-6 muscle-ups/bar muscle-ups/4-12 chest-to-bar + ring dips
48 double unders/single unders
24 box jumps over
12 dumbbell thrusters