Kuvassa lauantain Hard Routine kisasta ”laronovi reiret”.

WOD maanantai 21.10.2013 klo 8, 17, 18, 19

warmup
3 rounds:
200m jog (rotating arms)
TGU 3 + 3 (light)

mobility
Upper back
Hip

skills
Split Jerk
5 x 2 with power clean everytime

strength
HBBS with 2 sec hold at the bottom
1×3 @ 65%
1×3 @ 75%
1×3 @ 80%

WOD
For reps and cal,
4 rounds of:
1 min cal row
1 min KB swing 16/12kg
1 min ABSU

EAZY WOD
3 rounds
scale the weight