WOD 15/9/14

Warm-up
2x
15m bear crawl
15m crab walk
Ido Portal squat routine
3x
3 burpees
5 swings
7 scapula pull ups

Basic Strength
3x max reps strict ring dips
8/6/6 🙂
*rest exactly 1min in between sets
*this is a test. stick to the standards and do your best.

Back Squat (7×3)
e2mom 14
3 back squats
*start @ last weeks 5×10 weight
*increase weight every set
finish set 77,5 kg – heavy shit…

Metcon
for time
60 double under
50 squats
40 ring rows
30 wall balls
20 burpee box over
10 ring dips
20 burpee box over
30 wall balls
40 ring rows
50 squats
60 double under
RX 15:28

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