WOD 20/8/14

Warm-up
2x
200m run
10 scapula pull ups
8 overhead squat with broomstick

Basic Strength
Metcon
every 30sec for 12min
I. 3 pull ups / 5 ring rows (I did ring rows)
II. 5 kb row each arm (12kg)

Shoulder Press (5×10)
*exactly 1min rest in between sets
*add 0-2,5kg to last weeks weight
I used 22.5 kg but I could not do 10 in a row – had to rest a couple if sec in between the sets (after 5-7)
Metcon
emom 21
I. 15 toes to bar
II. 10 back squats 70/45
III. 15 box jumps
IV. 10 GHD sit ups
V. 15 kettlebell swings 24/16
VI. 10 OHS 45/30
VII. 15 pull ups
I did RX

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