WOD 2019/10/02

Warm up: dynamics & Mobility
Wod : For Time (hero)
200 meter Run
22 Snatches (40/30 kg)
22 Pull-Ups
22 Medicine Ball Cleans (12/9 kg)
22 Elbow Plank to Push-Ups
22 Wall Ball Shots (12/9 kg )
22 Deadlifts (40/30 kg)
22 Air Squats
22 Overhead Walking Lunges (20/15 kg plate)
22 Box Jumps (60/50 cm)
22 Power Cleans (40/30kg)
2x20 second Bar Hang
22 calorie Row
22 Handstand Push-Ups
22 Back Squats (40/30 kg)
22 Chest-to-Bar Pull-Ups
22 Bar Facing Burpees
22 Thrusters (40/30 kg)
22 Jerks (40/30 kg)
2 Rope Climbs
22 Overhead Squats (40/30 kg)
22 Kettlebell Swings ( 20- 16 kg)