Oct 2019

wod 20191029

A:(3)
2 sets, of:
Single arm Kettlebell Over head carry x 40/40 meters @16/12kg
Kettlebell Swing x 20 reps @16/12kg
Goblet Squats x 20 reps @16/12kg

B:(WL, SNATCH, BACK SQUAT, ETC)
Every 2 min for 14 min, of:
Alt Dumbbell Squat Snatch x 8 reps @22.5/15kg
Amrap Burpees over dumbbell untill 1 min of intervall

C:(CROSSFIT)
Devils Ladder
AMRAP 12 min, of:
1 – 2 – 3 – 4 – 5 – 6 – …
Devils Press @15/10kg x 2
Toes to Bar (knee raisers)

D:
2 sets, of:
Ring Rows x 20 reps
Alt Biceps Curl x 20 reps @15/10kg