WOD 3/2/15

Warm-up
2×30 su 10 hollow rock
2x
7 scapula pull up
5 push up
3 one foot lunges each leg

Skill
Metcon (No Measure)
3x
2:30min work on pull ups
2:30min 3 candle stick to lever
5 hollow to superman
*focus on quality movement
*rest as needed

Basic Strength
Shoulder Press (1×3)
shoulder press
2×7 @70% 30kg
2×5 @80% 35kg
2×3 @85% 37.5
1×2 @85%+ 3×37.5
*rest 2min between sets

Metcon (Time)
for time
17 – 11 – 5
c2b pull ups
ring dips
swings 24/16
(12min timecap)
RX 6:26 min

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