warmup
2 rounds:
Row 250m
5 tire flips
Light KB snatch + Burgener

mobility
Pecs
Squat posture

skills
7 x 2 power snatch

strength
Ring dip
4 x 5

WOD
For time:
50 m run
20 DU
50m run
20 ab-mat sit ups
50m run
20 air squats
50m run
20 push ups
50m run
20 lunges w. plate OH 20/10kg
50m run

EAZYWOD
For time:
50 m jog
20 rope jump
50m jog
20 ab-mat sit ups
50m jog
20 air squats
50m jog
20 push ups
50m jog
20 lunges
50m jog
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Muista merkitä itsesi wodiin tai kommentoida wodia Joulukisaa varten. Ohjeet! Palkintoina mm.
1 kpl Polar FT80 sykemittari sponsored by Polar
käy tykkäämässä Polar
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Test your level lauantaina 7.12. klo 10-12

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