Feb 2017

wod 20170215

3 sets, of:
Bear Crawl x 10 meters
Push-ups x 10 reps
Banded lat pulldowns x 20 reps
Broad jumps x 10 reps

4 sets, of:
Kipping pull-up x 3 reps
* focus on the timing of the pull, not if you chin gets over the bar or not

Every 2 min for 10 min, of:
Clusters x 5 reps

5 rounds for time, of:
Thrusters x 10 reps @40/30kg
Box Jumps x 10 reps
Sumo Deadlift High Pulls x 10 reps @40/30kg
Burpees x 12 reps
Kettlebell Swings x 27 reps @24/16kg
* Time cap 20 min

Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps”