WOD 1/9/16


Strength: Back Squat + Handstand by personal Program.

A) Back Squat 5*5 weight from elements
B) Establish 5RM Back Squat
C) Establish 2 RM Back Squat.
D) Drop  Snatch 8*2*40-60% OHS

MetCon: 9min AMRAP
10 KB OHS Left
8 Burpees
10 KB OHS Right
8 Burpees

A) Ask coach for specific instructons
B) 12/8KG
C) 16/12kg
D) 24/16kg.
Floor press 8*3*50-70%ME

MetCon: For reps
7 min AMRAP
5 Clapping Push ups
5+5 Around the world with bumper plate

*rest 2min then repeat the complex for 5min AMRAP, rest 2 min and repeat the complex for 3 min AMRAP . (total 3 times AMRAP=15min)