WOD - Fr 13.11.20


Warm-up

- 20 Kip Swings - 30s Plank Hold - 5 Walk Outs with Press Up


Gymnastis

10 Minute EMOM: - 30% of Max Effort Bar Muscle Ups


Skill

10 Minute EMOM: - Max Effort Freestanding Handstand Hold (30s cap per round)


Metcon

15 mins AMRAP:


- 30 Double Unders

- 20 KBs Russian

- 10 Burpees

- 30 Double Unders

- 20 Push-ups

- 10 Box Jumps 60/50cm

- 30 Double Unders

- 20 alt DB snatch

- 10 Burpee Box Jump Over


*DB

1x 22.5/15kg


**KB:

1x 24/16 kg

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