WOD 05.11.18

CROSSFIT CLASS:
Gymnastic:
Emom 12 alt (40″ on – 20″ off):
HSPU – Handstand hold
Hollow rock – hollow pos
Ring row
Conditioning:
Emom 15 alt:
5 Burpees + 15 American swing 32/24 kg
5 Burpees + 15 Medball clean 9/6 kg
5 Burpees + 30 DU (under until 45″)

AEROBIC CAPACITY CLASS:
1000 mt Row – 10 Burpees over the row
900 mt Row – 11 Burpees over the row
800 mt Row -12 Burpees over the row
…
100 mt Row – 19 Burpees over the row
time cap 40 min