Wod:
”The Ghost”
6 rounds
1min row
1min burpee
1min DU
1min rest

Mobility

Lähtöajat:
Wod: 7.00/11.00/16.00/18.00
Mob: 8.00/17.00/19.00

Wod:
3 rounds
40 hang power clean 42,5/30kg
20 pull up

Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00

Voima:
Alt. EMOM 12
Even: 3-7 strict pull up
Odd: 3-7 strict ring dip

Wod:
In teams of 6
3 rounds for time:
400m run
-after the run each member performs 3 20m sled pulls,
when you’re not pulling the sled, perform as many squats as possible

Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00

WOD:
”V8”
4 rounds
8 power clean
8 front squat
8 jerk
-75/52,5kg

Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00

Open gym kello 13-15

Wod:
”Bull”
2 rounds
200 DU
50 OHS 60/42,5kg
50 pull up
1 mile run

Lähtöajat:
11.00/12.00/13.00/14.00

Hi-hang snatch practice

Wod:
12min amrap
12 deadlift 100/70kg
12 burpee
12 wall ball
-immediately after amrap, find 1RM hi-hang squat snatch in 5min

Lähtöajat:
7.00/8.00
15.00/16.00/17.00/18.00