Tiistai 11.12.2018

WOD

Metcon (time)

0:00-09:00
4 rounds for time of:
Row 250m
12 Ring dips

09:00-18:00
4 rounds for time of:
Bike 500m
12 Supine ring-rows

18:00-27:00
4 rounds for time of:
Row 250m
12 Ring dips

27:00-36:00
4 rounds for time of:
Bike 500m
12 Supine ring-rows

Accessory:

4-5 Rounds 45s on / 30s off:
1:) 1-arm plank, Right
2:) Reverse plank
3:) 1-arm plank, left
4:) GHD sit-ups

Extra:
Spend 10-20 min stretching/rolling!