WOD 2017/11/17


Warm Up: Burgener (10 minutes)

Wod: (Time) 15 minutes

10-9-8-7-6-5-4-3-2-1 Reps

Power Snatch

Hang squat snatch

Overhead Squat

Weight: 40/30 kg

EVERYTIME when you drop the bar or broke the set 5 lateral burpees

over the bar.

Strenght: Back squat x 4 reps x 5 sets @ 80% ( 10 miutes)

Wod: AMRAP 10 '

Unbroken complex of: 3 pull ups- 2 chest to bar pull ups- 1 BMU's

Rest. 3 minutes

AMRAP 5'

Unbroken complex of: 3 push Ups- 2 Kip Handstand push ups - 1 Strict Handstand Push ups.


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