http://www.fransduijts.nl/?st=maps13 Warm up

3 rounds

6 box overs

6 air squats

6 air lunges

 

J.E Warm Up + build weight for squat. 8 mins total time

 

http://www.fransduijts.nl/?st=maps14 Wod 1

E2MOM 12

2 Back Squat @ 80%*

10 Russian KB Swings 32/24

 

*15s Back Rack Hold after 2nd Rep

 

Wod 2

Girl of the Week

Kelly

5 Rounds

400m Run

30 Box Jumps

30 Wall Balls

 

30 min Cap

 

If finish before the cap accumulate 2 mins each leg couch stretch