WOD 2019/03/28

Warm up: 12' AMRAP

200 m Run

10 Air squat

10 box jump

5 burpees

5 bear complex with the bar


25 minutes to reach 300 kg whit the least amount of lifts:

Deadlift, squat clean, squat snatch, front squat, thrusters

Men's Rx 3 lifts

Women's 4 lifts

Wod: For Time

600 rep

Kb Swing ( 32 - 20kg)


air squat

double under

Box Jum

Wall Ball ( 9-6 kg)


You choose the reps for each movement totaling 600 reps…however once you move on to the next movement you can not go back to the previous movement. Plan accordingly.

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