WOD 21.01.19

CROSSFIT CLASS
A. GYMNASTIC
2XTabata alternating
Pull up strict/Ring row
Plank position
B. CONDITIONING
70 WallBall 9/6 kg
50 American swing kb 32/24 kg
25 Hang Power Clean 60/40 kg
Time cap 15 min

AEROBIC CAPACITY CLASS
6 Round (Row/SkiErg/Bike)
45″ Moderate
30″ Sub Maximal
15″ Sprint
90″ Slow
each round 1 min rest
Finisher
3 Rounds
30 Hollow rock + 30″ Plank