Lørdag 7. november

Partner segmentation WOD (3 Rounds for reps)

3 x 8 min Amrap // 2 min rest between segments

Segment 1: (Rx’d//fitness//advanced)

  • 1 Power Snatch, 60/42 // 50/35 // 65/45kg
  • 5 lateral burpees

Divide as you want!

Segment 2:

Buy-In (Rx’d // Fitness // Advanced)

  • 300 SU Crossovers // 400 SU’s // 200 DU Crossovers

Then: Max WB, 9/4kg // 6/4 kg // 14/9 kg

Result = Number of WB

Segment 3:

  • 10 Burpee Pull-Ups
  • 20 BJO, 24/20»

Fitness:

  • 10 Burpee Gymnastic kip
  • 20 BJO/Step-overs, 24/20»

Advanced:

  • 6 burpee BMU’s
  • 20 BJO, 24/20»