Onsdag 15 Augusti

WOD 1
Start WOD with 2 Lap Run
Then Complete 8 RFT
(Cap 22 min.)
Of:
2 Bar muscle up
4 HSPU
8 KB swing (American) 24/32

Rest 4 minutes

WOD 2
For Time: Team of 2
5 Lap run. (Both)
40 Wall ball 6/10
36 Burpee Target
26 Ring dips
16 OHS 15/20 Plate
100 Double Unders

Advance use 5/10 kg west on first WOD.
Or do 4 Bar muscle up every round.

Athletes can also choose to do one of these workouts and spend rest of the time on mobility/low intense work...on their own!