Wod 9/9

Lördag
Skill
Max brod jump, 5-8 attempts
Then
500m row for time
Then
Take 5-10 min to work up to metcon frontsquat weight
 
Metcon
3 rounds for time
20 Burpee pull ups
20 Frontsquats 60/43kg, from ground
20 Box jumps
 
L1: 75/55kg
L2: 43/30kg, burpee jumping pull ups, low boxes
L3: 30/20kg, Burpee to target, low boxes
L4: Goblet squats 16/8kg, regular burpee, low boxes

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