WOD 22/07/14

Hang squat snatch:

1-1-1-1-1-1

 

3 rft:

10 overhead squat 50/30 kg

20 shutlle run 5 mt

30 double under

 

Cash out:

3 rounds

10-15 weighted ab mat sit ups

rest 30”

10-15 side bands for side

rest 30”

 

 

 

 

 

WOD 17/07/14

Skills

10′ min in handstand hold than:

Accumulate max time in a handstand hold within 5 minutes (freestanding or against wall).

 

6 rounds

40” on 20” off

Row cal

40” on 20” off

Plank

40” on 20” off

Wall ball 9/6 kg

 

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