12

Aug 2015

WOD 2015-08-12

Fokus:
Weightlifting, Metcon, Gymnastics

Dag i cykel: 13

A:
Run 200M
Mt Climbers x 10
Walking lunges x 10
Wipes x 10

B:
Ropeclimb progress 3 sets of:
1. Ring rows (45 degrees) x 10
2. Pullups x 10
3. Pull rope from flor to standing x 3
4. Ropeclimb x 3
* Start from your level

C:
Hero workout “Desforges” as pair of 2:

Five rounds for time of:
Deadlift x 12 100/70kg
Pull-ups 20
Clean & Jerk x 12 60/40kg
Knees to elbows x 20
* switch in and out as fit