WOD 25/11/14

Warm-up
3x
6 scapula pull ups
4 push ups
6 squats
4 plank to push up position

Bench Press
1×3 @70% 42.5
1×3 @80% 45
1x max reps @90% with perfect form 47.5×3
2×10 @ 55% 27.5
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Strict Pull Ups (4x max reps)
4xmax 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
7 6 6 5

Metcon (AMRAP – Reps)
amrap 4
backsquat 60/40
*buy in:
500m row
12 swings 32/24
————
4min rest
————
amrap 4
push ups
*buy in:
500m row
12 swings 32/24
*score is total reps backsquats + push ups
RX 17&25

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