WOD - RX and Advanced Versions

00-20' warm up / www

20-35' In teams of 2: ramp-up front squat to 3RM,
then 3x5 reps @ 90% of 3RM

40-60' 4 rounds for time of:
400m run
15 front squat 30/45kg [A: 40/60kg]
3 wall climbs [A: 6m handstand walk]
18' TC


WOD - Movember and Schnupperklasse versions

00-20' warm up / www

20-35' Deadlift technique:
8' EMOM 4 DL

40-60' As team of 2, 3 rounds for time of:
400m run (together)
20 Deadlift 35/50kg (total)
2x10m wheelbarrow walk (10m each)
18' TC

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