WOD 02.11.16

CrossFit Class
EMOM 10 alt:
20 goblet back lunges (32/24 kg)
15 k2e
Then:
Buy in 200 du (3 min under)
21-15-9
Hang power snatch (43/30 kg)
Burpees over the bar

Aerobic Capacity Class
Row, Assault bike “Fartlek” intervals
3 sets of:
1 – W: 30 seconds Max Effort in watt R: 90 seconds [70 %watt] 2 – W: 30 seconds Max Effort in watt R: 75 seconds [70 %watt] 3 – W: 30 seconds Max effort in watt R: 60 seconds [70 %watt] 4 – W: 30 seconds Max Effort in watt R: 45 seconds [70 %watt] 5 – W: 30 seconds Max Effort in watt R: 30 seconds [70 %watt] 6 – W: 30 seconds Max Effort in watt R: 15 seconds [70 %watt] Rest 3 minutes every set
Finisher
Amrap 4: 60″ Cal row – 15 Burpees – 30 Thruster 20-15 kg