WOD 28.05.18

CROSSFIT CLASS:
Strength:
5 Front squat (3″ pause) x 5 sets
every 2 min @70% 1RM
Metcon:
4 Rounds of:
400 mt Run
21 American Swing 32/24 kg
12 Deadlift 100/70 KG

AEROBIC CAPACITY CLASS:
Tabata Row
Run:
1 x 800m 1min Plank
2 x 400m 1min rest between efforts
1 x 600m 30″ Side Plank R
2 x 300m 1min rest between efforts
1 x 400m 30″ Side Plank L
2 x 200m 1min rest between efforts
1 x 200m 1min Plank
2 x 100m 1min rest between efforts.
Total: 4000m