WOD 28/10/14

Warm-up
1x
du ladder
then 2x
7 ring rows
7 hollow rock
14 lunges
then 1x
blind du ladder

Bench Press (5 – 5 – max reps)
bench
1×5 @60% 35
1×5 @70% 40
1x max reps @80% with perfect form 7×42,5 felt heavy today 😦
2×10 @ 45% 27,5
*add 0-10kg to last weeks max rep set
*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
*if you cannot beat yourself, add another set
6/5/5/4
Felt very hard and my left shoulder was hard to activate, it got worse again 😦

Metcon (Time)
4rft
30m bear crawl
21 du
15 swings 24/16
9 burpees
1min rest
8:59 RX

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