Training Di. 9.10.18
Warm up:
3 Runden
16 KB Swings
20s Arch hold
10 V-ups
Skill/Strength:
3x
30s max strict pullups weighted max5-10kg
10s rest
30s max strict pullups
10s rest
30s max ring rows
3 min rest
WOD:
TC:10 min
increase weight every set
200m run
15 Thrusters
200m run
12 Thrusters
200m run
9 Thrusters
200m run
6 Thrusters
200m run
3 Thrusters
rest 5 min
For Time
50 Box Jumps
40 Shoulder 2 OH @42,5kg/30kg
30 cal Row