WOD 29/10/14

Warm-up
4x
6 kb step ups each leg
6 swings
6 v-up

Basic Strength
Deadlift (5 – 5 – max reps)
deadlift
1×5 @60% 65kg
1×5 @70% 75kg
1x max reps @80% with perfect form (max 10 reps) 10x85kg
2×10 @ 45%

*rest 2min in between sets

(20min)
Metcon (No Measure)
3x 30sec work, 15 sec rest
floor wiper hollow rock superman

Metcon
amrap 6
5 dl 60/40
5 burpee box over
10 c2b pull ups
*buy in: 50 wall balls
2 rounds + 6
rest 3min

then
Metcon (Time)
run 3k 11:08 (not exactly the time and the distance) 10 rounds round the box

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