Tuesday WOD and skill work 20/12/16

Warm-up
sally up with thruster (empty barbell)

3x
1 rnd gymnastic swim
1 min good morning hold (empty barbell)
1 min chinese abs (empty barbell)

Metcon “Marzipankartoffel”
in teams of 2
2 rounds
2min each station
1 works, 1 eats cookies 😉

I 10m farmers walk 2×32/24
II slam ball ground to shoulder 50/35
III 10m shuttle sprint
IV partner wall balls over the rig
V sandbag ground to shoulder
VI landmine press 30/20
VII partner pistols

——————
backsquat 6×4 82kg

strict muscle ups 4-4-3-3-3-3

strict pull ups 10×5

strict press
2×5 30kg
2×5 35kg

100 sit ups

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