WOD

Skill: OHS Tempo 3311 7×3

WOD: Open WOD 11.4 / 10min AMRAP

60 bf Burpees
30 OHS
10 Muscle-ups

55/40, 40/25, 25/15

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CondiWOD

AYTE2016 “Bassline” / For time:

500m Row
40 Jumping Squats
30 Sit-ups
20 HR Push-ups
10 Pull-ups
150 DU
10 CTB Pull-ups
20 Clapping HR Push-ups
30 TTB
40 KB Overhead Squats
50/40cal AB

(22min TC)

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Strongman

Strength: Dumbbell Press

1. Find 1RM Dumbbell Press/each arm
2. 3x 10 DB Press @ 50% 1RM

WOD: 4 RFT

10 Russian Twists
2 Lanes FR Stone Carry
10 Stone Squats

(12min TC)