Kiitokset palomiehille: luvassa hikinen palkinto Kankaalla!
https://www.ksml.fi/uutiset/keski-suomi/palomiehille-luvassa-hikinen-palkinto-kankaalla/1897314

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Endurance WOD klo 8.00 ja klo 18.00
EMOM 40min
1st minute Row 100-150m
2nd minute Amsu 10-20
3rd minute 15m + 15m sled push + sled pull
4th minute 8-10ringrow + 8-10pushups

start slow pace work 30sec/ rest30sec, each round increace intensity
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Gymnastic WOD klo 19.00
skills
hs walk

speed
ladder running skills

metcon
partner wod
4 rounds each
1 wallover climb
10m hs walk (with partner support)
10 throw the legs
150m firemans carry
switch support every round

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Basic WOD
klo 7.00 Onramp day 10
klo 11.00 FitCamp
klo 17.30 Onramp day 7
klo 18.30 Eazy day 10
klo 19.30 Onramp day 11

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Liikkuvuus klo 9 ja 20
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Hard Routine klo 20
https://crossfitjyvaskyla.fi/product/hardroutine/crossfit-hard-routine/

Barbell Gymnastics
Snatch ladder

Strength
Back Squat 3RM

HUOM! Hard Routine ensi lauantain treenit 20.9. klo 18.30!