WOD 13.09.17

CrossFit Class:
Skill:
HSPU
Partner WOD
AMRAP 25
50 KBS 32/24 kg
40 Ring row
30 Back Squats 80/50 kg
20 Deficit HSPU
10 Pistol squat (each person)

Aerobic Capacity:
Warm up:
Core and pre conditioning work
Row “Jumping”
10x burpees box jump over
100m row
9 burpees box jump over
200m row
8 burpees box jump over
300m row
7 burpees box jump over
400m row
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2 burpees box jump over
900m row
1 burpees box jump over
1000m row
Total: 5500m and 55 burpees box jump over