WOD 26/11/14

Warm-up
1x2min row& 2min single under

3x 10 swings 8 squats 6 kb deadlift

Deadlift
1×3 @70% 75kg
1×3 @80% 85kg
1x max reps @90% with perfect form (max 8 reps) 97,5kgx4
2×10 @ 55%
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Metcon
2x
40sec work, 15sec rest
I. ghd sit ups
II. superman
III. hollow rock
IV. superman rock
V. russian twist
VI. superman halo 2.5/1.25
VII. ME L-sit hold

Metcon (AMRAP – Reps)
amrap 9
1 burpee
1 kb swing 32/24
2 burpees
2 kb swings
3 burpees
3 kb swings…
RX I finished 11 rounds plus… 135 reps in total

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