Pre WOD:

Gymnastik 3

Nivå 1:
A, EMOM 6 min:
1: 20 sek Superman
2: 20 sek Hollow Rock

B, EMOM 10 min
Min 1: 3-5 Toes to mark
Min 2: 3-5 Kick up to step

Nivå 2:
E2MOM in 10 min:
2 Rundor:
3 m Handstand Walk
5 toes to bar

Nivå 3:
2 Rundor för tid:
20 Pistols
15 Toes to bar
15 m Handstand Walk

Nivå 1= 1-10 Pull Ups, 1-5 HSPU
Nivå 2= 5-10 CTB Pull Up. 5+ HSPU
Nivå 3= 10+ CTB Pull Up, 10+HSPU

Dagens WOD:

A, Snatch
3-3-3-3-3-3

B, Amrap 12 min
5 power snatch 50/35 kg
10 deadlift 50/35 kg
15 abmat sit ups

Post WOD:

3 runder
8/8 SA DB floor press pr arm
8/8 SA DB row pr arm
1-2min hvile mellom sett