2? No 3 WOD’s!

Warming up/ practice:

• 400 m run. For 20 m: caterpillar walks, spiderman, bear walk.
• 5x 20 sec., back supported ‘wall sitting’ on one feet. x2 for each leg.
  2x 20 sec. side plank. x2 for each side
  3x 60 sec. normal plank for quality. Stop within the minute for quality
• In pairs of 3:
  2x 10 reps: Active/ passive hang, others doing squats
  Swinging at the bar
  Kipping pull ups

WOD 1: timecap: 6 min. (3 min. rest afterwards)

• 400 m buy in run
  21 – 15 – 9
• Pull-Ups/ row pull ups
• Push-Ups

WOD 2: timecap 6 min. (3 min. rest afterwards)

• 400 m buy in run
  21 – 15 – 9
• Lunges (each leg does same amount of reps!)
• Squats

WOD 3: timecap 6 min.

• 400 m (+ over the hill!) buy in run
  21 – 15 – 9
• Burpees
• Sit-Ups