Pre WOD:

Nivå 3:
10 rounds for time of:
6 Toes-to-bars
6 Burpees

Nivå 2:
6 rounds for time of:
6 Toes-to-bars
6 Burpees

Nivå 1:
6 rounds for time of:
3 Toes-to-bars
6 Burpees

Dagens WOD:

A, Front Racked Alternating Reverse Lunge 4*12
Superset med:
Advanced: 5-10 Strict CTB Pull Ups
RX: 5-10 Strict Pull Up
Fitness: 10 Ring Rows

B, Amrap 10 min:
5 Snatches, 60/40 kg
10 Back Squats, 60/40 kg
60 Double Unders

Post WOD:

EMOM 6 min:
1, 15-25 sec Deep Ring Support hold
2, 10-15 Weighted Abmat Sit Ups

Assistera Deep Ring Support med fötterna i backen vid behov
Anväånd en vikt som gör att du har några rep i reserv varje runda på sit ups