Wod 8/9

Fredag
Metcon
In teams of 2
1 work
1 run 200m
Switch working partner every 200m
Chipper
100 Wallballs 12/9kg, use slamballs
90 Kettle bell swing 24/16kg
80 Burpee to target
70 Kettle bell clean and jerk 24/16kg
60 Ab-mat sit ups
50 Push ups
40 Kettle bell overhead squat (in one hand) 12/8kg
800m run
 
L1: 28/20kg swings and c&j, 20/16kg oh squat
L2: RX
L3: 9/6kg regular wallballs, 20/16kg, Goblet squats instead of oh squat.
L4: 6/4kg regular wallballs, 16/12kg, Goblet squats instead of oh squat, no running

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