2. Mai 2026

Warmup:

400m  run

2 rounds:

10 Air Squats

10 scapullar pull ups

10 KB swings

20sec Hollow hold

2 rounds: 

10 Wall Balls

8 Box Step-ups / jumps

6 DB Thrusters

10 kip swings

6 Hanging Knee Raises

6 Leg raises

6 T2B

WOD prep:

10 Wall Balls

10 Box Jumps

8 Toes-to-bar

8 DB Thrusters

WOD:

For time (40 min cap):

800m Run then into…

4 rounds (continuous, no rest):

25 Wall balls

20 Box jumps

15 Toes-to-bar

10 Dumbbell thrusters

After each round: → 200m Run before starting the next round

Finish with:

50 Burpees