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31/10/2018

  • Warm-up**
  • 6 min AMRAP
  • – 3 push-up
  • – 6 squat
  • – 9 sit-up
  • “HALLOWOD”
  • For Time
  • 10 Burpees
  • 31 Russian Kettlebell Swings
  • (28/24)
  • 10 Burpees
  • 31 Box Jumps (60/50)
  • 10 Burpees
  • 31 Push Presses (35/25)
  • 10 Burpees
  • 31 Pull-Ups
  • 10 Burpees
  • 31 Ball Slams (12/8)
  • 10 Burpees
  • 31 Dumbbell Snatches
  • (22,5/15)
  • 1031 meter Row
  • (ct: 30 min)
  • ** no make-up? more warm-up:
  • – 30 extra burpees