WOD 25/08/14

Warm-up
3x
du ladder
10 scapula pull ups
5 squats
Ido Portal squat routine

every 30sec for 10min
3 pull ups/6 ring rows (ring rows)
*use rest to stretch lats
Back Squat (5×10)

backsquat
5×10
*exactly 1min rest in between sets
*add 2,5-5kg to last weeks weight
55kg 🙂

Metcon (Time)
5rft
6 chest to bar pull ups
18 wall balls
RX

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