WOD 08.01.20

CROSSFIT CLASS:
12 min EMOM alt 40” on 20” off
hspu tripod position
Handstand hold
Du/skill

Then:

21-15-9*
Hspu-push up hr
Burpee box jump(60/50 cm)
American swing (32/24 kg)
*time cap 15

AEROBIC CAPACITY CLASS:
7 Rounds every 5 min*
500 mt Row/SkiErg/1000mtBike
15 Over Rower Burpees
20 ABMat Sit up
*scaled numbers