WOD 2019/08/21


Warm Up

3 Rounds 5 Push-up to down dog 12 RDLs 10s on the bar Row 500m

Spend 5:00 warming up your clean with an empty bar before you start loading for the 1RMClean(1×1)

Squat Clean Fimd a 1rm (15 min)

Metcon : 3 rounds for rep

AMRAP 3'

Wall ball

rest. 2'

AMRAP 3'

Burpee Box Jump Over 60/50 (facing box)

rest 2'

AMRAP 3'

KB swing ( 28-20 kg)


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