Opvarmning
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WOD 4 min. pr station
EMOTM – Every Minute On The Minute
AMRAP – As Many Rounds As Possible

Station 1:
AMRAP

• 4 Side 2 side
• 10 sledgehammer
• 10 KB swing

Station 2:
AMRAP

• 3 dækflip
• 10 push-ups m. klap
• 10 mountain climber på dæk

Station 3:
EMOTM

• 10 dips
• 10 boxjumps
• 10 situps

Station 4:
AMRAP

• 4 fastfeet
• 10 T2R
• 10 180grader hop

Station 5:
EMOTM

• 4 burpees
• 10 sit-ups m. med.ball
• 10 russian situp m med.ball

Bonus
Mavetræning x runder af:

• 20 Knee-up
• 20 Toe touch
• 30 sek planke