Uppvärmning
Rowing 500 meters. Time 1:41min
Mobility with stick
WOD
A. OHS 5X5 @ 40kg
B. Hanging Muscle Snatch 6X6 @ 35kg
C. Hanging power clean high pull. 5X8 @ 50kg
D. Calf Rises 5X10 @60kg
E.L-pull ups 5X10
F. Seated Calf Rises 5X12 @60kg
Rest 20 min
Power Walk 6.1 km. Time 58:26min.
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