Berichten door Dennis Tanamal

5 x Amrap 4 20/16 calories row max reps push ups rest 90sec

A Power clean & jerk Build up to a heavy single (not a 1RM) B Grace 30 clean & jerks for time 62.5/42.5

For time 15-25-35 burpees 35-25-15 chest to bar pull ups

5 Rounds for time 10m Handstand walk / 20 Shoulder taps 15 Devil presses 12 Weighted box step ups

TEAM SURPRISE WOD

Amrap 20 10 toes to bar 10 shoulder to overhead 50/35 15 front squats 50/35

10 Rounds for reps 40sec max calories row rest 20sec 40sec burpees rest 20sec

4 Rounds for time 30 kettlebell swings 24/16 75 double unders 30 box jumps 24/20 400m run

A 100 calories for time! Cut off 9 5 min rest & transition time to B B 165 wall balls for time Cut off 9

5 rounds of 3 min of: 10 chest to bar pull ups 10 alternating front rack lunges 42.5/30 rest 75sec