WOD 14/10/14

Warm-up
3x
3 push ups
5 ring rows
7 squats
1x15m wheelbarrow

Basic Strength
Bench Press (3 – 3 – max reps)
bench
1×3 @60% 30kg
1×3 @70% 40kg
1x max reps @80% with perfect form 4x45kg
2×10 @ 45% 30kg
*rest 2min in between sets

Strict Pull Ups (4x max reps)
4x max reps pull ups
*rest exactly 2min in between sets
*try to beat last weeks score by 1rep
5/4/4/4

Metcon
2x for total reps
amrap 4
bench press 60/40
*buy in:
300m run
12 thruster 45/30
2min rest
amrap 4
hspu
*buy in:
500m row
12 swings 32/24
2min rest
*score is total amount of bench press + hspu
RX 14/14/8/11

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