22/11

84 burpee

WOD
AMRAP 15min.
5 push-up
10 sit-up
15 double under

12

After bash
muscle-up

14/10

 Burpees: 45

Warm up:
3 X 10

"CrossFit Warm Up"

Pull Up
Ring Dips
Sit Ups
Back Extensions
Overhead Squats
Samson Stretch
Weakness

 

Skill:

Thrusters

WOD:

Thurster / Kettle Bell Ladder

AMRAP in 8 Minutes

1 Thruster (42,5)
1 Kettlebell Swing (24)
2 Thrusters
2 Kettlebell Swing
3 Thrusters
3 Kettlebell Swing

Onward Upward untill 8 Minutes Passes!

9+2kbs

After Party:

Muscle Up Progressions and Work