WOD 22.10.18

CROSSFIT CLASS:
Emom 12 alt 40″ on – 20″ off
Wall climb – shoulder tap in plank
DU – DU pratice
Hanging L Sit-Hang Knee tuck
Conditioning:
400 run into
21-15-9
T2b-knee up
Box jump over 60/50 cm
Power Clean&Jerk 50/35 kg
into:
20 Burpees over the bar

AEROBIC CAPACITY CLASS:
Team of 2:
1000/700 Cal row
2 min work – 2 min rest*
*200 mt run during rest period
time cap 50 min