Wod 12/10

Torsdag
Skill
Muscle ups 10-15min
Practice transitions
 
Metcon
For Time, TC 20 min
5 Chest to bar
10 Push Press 45/30kg
15 pullups
20 Slamballs 20/16kg
25 Kettlebell Swings 24/16kg
30 Double Unders
25 Kettlebell Swings
20 Slam Balls
15 Pullups
10 Push Press
5 Chest to bar
Every 2 minutes everyone will do 20 air squat, starting at min 0.
Level 1: 60/40kg, 35/20kg for slamball, 32/24kg KB. Muscle ups instead of chest to bar
Level 2: RX
Level 3: 30/20kg for push Press, 16/12kg for slamball, jumping chest to bar, 20/12kg for KB,
Level 4: 20/15kg for push Press, 12/9kg for slamball, jumping pull-ups, 16/8kg for KB,

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