Wod 1/11

Accumulate 1:30 min deadhang during the warm up/skill Skill 6 Walll squat 8 Goblet squat 10 Scapula push ups 10 Banded pull apart 10 Band rows (sitt på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
Metcon Total time 34 min
Divide the group in two, work them simultaneously, then take a 4 min break and switch places.
1 Every 3 minute for 5 rounds do: Row 300m 20 Wallballs 9/6kg BG: 6/4kg
Rest in the time remaining of the 3 min.
2 Every 3 min for 5 rounds 50 Double unders or 100 single unders BG: Practise DU for 1 ½ minute 20 American kettle bell swing 20/12g BG: 16/8kg
Rest in the time remaining of the 3 min.