Sep 2017

2017-02-13

“A:
2 sets, of:
Bear Crawl x 10 meters
Pass Throughs x 10 reps
Handstand Kick-ups x 10 reps

B:
Every 2 min for 12 min, of:
Squat Clean + Front Squat + Jerk (Anyhow)
* Build over the sets if you like

C:
Team wod in pairs of 2:

Part #1
Athlete #1 rows, athlete #2 does the amrap untill Athlete 1 is back. Then they switch tasks

Athlete #1
Bike Ride 2.8km

Athlete #2
AMRAP:
Deadlifts x 9 reps
Pull-ups x9 reps
Knees to elbox x 9 reps

Part #2
Athlete #1 rows, athlete #2 does the amrap untill Athlete 1 is back. Then they switch tasks

Wallballs x 9 reps
Push Press x 9 reps
Push-ups x 9 reps

D:
2 sets, of:
Russian twist x 20 reps
Bird dog x 12 reps”