WOD lauantai klo 11
EMOM x 12
1st 3 (banded) ring muscle ups / 5 ring strict pull ups
2nd 8 strict HSPU / 8 pike HSPU
2 min rest, then:
5 min ampra:
Burpee box jump overs 24/20″
”There is a new lady”
3 Rounds for time:
500 m row / 300 m ski
15/10 squat cleans
9 C2B / 6 pull ups
Cool down: 6 min @relax pace
30 s bike
10 s dead hang
8+8 world greatest stretch
8+8 knee to chest stretch
8+8 quadruped t-spine rotation
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Bootcamp klo 10
Muscle ja power klo 12.30