Onsdag 21/12

By december 20, 2016WOD

A.

EMOM 5min

Front Squat
Set 1 – 2 reps @ 60% av 1-RM Front Squat
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%

Vila 1 min

Var 90s – 6set – 9min

Set 6 – 85% x 1 rep
Set 7 – 85% x 1 rep
Set 8 – 85-90% x 1 rep
Set 9 – 90+% x 1 rep
Set 10 – 90+% x 1 rep
Set 11 – 90+% x 1 rep

B.

På tid – Time Cap 15min

Cash-In
30 Burpees over Bar

21 – 15 – 9

Thrusters 50/35kg
Toes to Bar

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