Training Do. 28.06.2018

WarmUp: 20-20-20-20

2x 200m Run + Monkeybar (if you can go all the way on monkeybar)

Strength:

12 minutes to establish 1 RM OverHeadSquat

• Beginners: practise OHS with pvc bar or maximum empty barbell
• Advanced: start from ground with power snatch or from rack

WOD:

„Row me up Scotty“ ?

3 rounds for time:

• 300m row/ski erg
• 18 russian KB swings (28kg/16kg/10kg)
• 7 HSPU or 10 hand-release-PU

TimeCap: 12min

AFTER PARTY: (if there is time left)

5x 30sec weighted plank