get link Warm up

2 Rounds

10 Strict Press

10 Ski Cals

10 Press Ups

30s Dead Hang

 

Warm up front rack for WOD

 

http://www.zahradnizidle.cz/?st=maps3 Wod 1

Every 2 mins for 12 mins

20/15 Calories

In remaining time –

Max STOH 40/30

 

Score is total STOH

 

Rotate between Ski/Bike/Row

 

Wod 2

2 Rounds

40 KB Swings 24/16

30 SDHP 50/35

20 Dips

10 Hang Power Clean 90/60

 

18 min Cap

 

In remaining time –

Build to a heavy Hang Power Clean Double