WOD 9/12/14 Testing Week

BÄÄÄÄÄÄÄÄNSCH 🙂
Warm-up
1xdu ladder

3x 4 push ups 5 ring rows 6 wall balls 7 scapula pull ups

Bench Press (1×1)
Take 20min to find 1RM
*take 3-5 sets to warm up
55kg PR

finish with
1x max reps @80% of new 1RM 7x45kg
1x max reps @70% 8×40
1x max reps @60% 10×37,5
and rest 1min between sets

emom 10
I. amrap strict weighted pull ups 15/5
II. rest
RX 6/8/8/7/6 = 35kg

Metcon amrap 8
20 wall balls
30 du
5+13

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