WOD – 20190311
Mrz
11
Warm-Up
EMOM12
1. 50sec Row (Light Pace)
2. 10 (slow) Squats + 10 Lunges
3. 5x10m Shuttle Run
4. 10 Amercian KB Swings + 10 Superman Rocks
Skill / Strength
On the 3:00 x 5
2 High Hang Squat Cleans
+2 Hang Squat Cleans
+2 Squat Cleans
-> start @ approx. 50% and increase each round
WOD
AMRAP12
3-6-9-12-…
Power Cleans 45/60kg
Front Squat
Bar Facing Burpees