WOD | 05.04.2018

“HELEN” (Repeat From 05-04-2017)

3 Rounds For Time Of:
400m Run
21 Kettlebell Swings
12 Pull Ups

StrengthWOD | 05.04.2018
5 sets of 1’minute (that means 12 reps)
AHAP
Bottom to Bottom Front Squats
*Hold the bottom of the Front Squat for 4″seconds, then go up and down every 5th second (again that means 12 reps per minute)

3 sets of max reps Pull Ups (Tempo 40X2)

3 sets of max reps (Ring) Dips (Tempo 40X2)

Tabata Hollow Rocks

CrossFit Lite WOD:

Focus:
Shoulder Press
Push Press
Push Jerk

AMRAP (As Many Reps As Possible)
in 12′ of
15 Walking Lunges
15 Deadlifts 40/30kg
15 Push Jerks 20/15kg