WOD | 14.07.2018

Amstel:
FOR TIME:
Swim (yellow buoy and back)
60 alternating Lunges
Swim
50 Air Squats
Swim
20 Pike Hand Stand Push Ups
Swim
50m Bear Crawl
Swim
20 Seated L-Sit Leg Lifts (pike ups)
Swim
20 Clapping Push Ups

Buitenveldert:
FOR TIME:
400m Run
60 Alternating Lunges
400m Run
50 Air Squats
400m Run
40 Sit Ups
400m Run
30 Push Ups
400m Run
20 Pull Ups
400m Run
10 Hand Stand Push Ups

CrossFit Lite:
Focus
Double Unders
Deadlift
Ring Rows

EMOM (Every Minute On the Minute)
for 15′
Minute 1: 30 Double Unders
Minute 2: 10 Deadlifts
Minute 3: 10 Ring Rows
Minute 4: 20 Ab Mat Sit Ups
Minute 5: rest