Endurance WOD sunnuntai klo 12 ja 15:

Dynamic warm up + hip mobility

For 40 minutes:
450 m run or 500 m row
Med ball alternating shouldering 12×50 lb / 14×40 lb / 16×30 lb / 18 x 20 lb
1 min rest
450 m run or 500 m row
Shoulder squat with med ball 12×50 lb / 14×40 lb / 16×30 lb / 18 x 20 lb
1 min rest

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Muscle ja power klo 14

Superset 3 rounds:
Pull ups Max reps
DB press 10 reps
3x Max reps banded pull ups

Gymnastics klo 13
Kuntonyrkkeily klo 16
Tekniikka klo 17
Kehonhuolto klo 18
Hard Routine klo 18