Wod 19/4

No skill or strength today, warm up and find a team mate!
Amrap 16 min
1: Works on AMRAP
2: Rows 400m
12 Slamballs 10/6kg
9 Burpee box jump overs
6 Thrusters 43/30kg
3 Rope Climbs
Switch every 400m
Score= Rounds and reps
L1: 16/10kg slamball, 50/38kg,
L2: RX
L3: 30/20kg thrusters, 1 rope climb
L4: 20/15kg thrusters, 5 bar row instead of rope climbs
5 min rest
6 rounds For Time: TC 19 min
1: Working on triplet
2: Rowing
30 Double unders
15 Toes to bars
10 Shoulder to overhead 43/30kg
Score=time + cals on the rower
Switch when your partner completes the TRIPLET
L1: 60/43kg
L2: RX
L3: 30/20kg, 15 Hanging knee raises, 15 Double unders
L4: 20/15kg, 15 Ab mat sit ups, 30 jumping jacks

Prog by Martin Leo  Soderblom 

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