WOD 2019/01/09


Warm up:

5:00 Run

10 Dislocates

10 good mornings

30 mBear Crawl

30 m Samson stretch

10 Cossack Squat

10 pushup to down dog

30 m Broad Jump

10 Mtn Climbers

Wod: Every 3 min x 6 set.

20 Kb swing @ 24-16 kg

25 Air squat

Max d.u in remaining time

AMARAP : Rep Extra-Capacity (Challenge!)

3 Sets of Max Rep Unbroken Burpees

Rest 3:00*

Unbroken means no rest longer than :02sec


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