WOD 01.10.18

CROSSFIT CLASS
Strength:
8 min to finder (Tng) Cluster
*scaled 3 Cluster Emom 8
Conditioning:
1-2-3-4-5 min of work with 1 min rest
5 Burpee
10 Thruster 45/30 kg
20 Broad jump
30 Front squat
40 Push press
50 American swing 32/24 kg

AEROBIC CAPACITY CLASS
5 round of:
1 Minute Row – 30″ rest
1 Minute Broad Jump – 30 ” rest
1 Minute Plank – 30″ rest
1 Minute Down and up – 30″ rest
1 Minute Airbike – 30″ rest