Upphitun:
3 umferðir
2 ferðir framstigsganga með lóðarplötu overhead
10 burpees on plate
WOD 1
EMOM í 8 mín
1,2,3,4,5,6,7,8
shoulder press
push press
Push jerk
Rx 40/30kg
Sc 30/20kg
3 mín pása
Wod 2
Val um – 600m hlaup/800m róður/ 40 cal bike
40 Thrusters
600m hlaup/ 800m róður/ 40cal bike
40 Thruster
Rx 42/30kg
Sc 30/20kg