WOD Saturday 23/5/15

Warm-up
1x 300m run
3x 15m bearcrawl
10 scapula pull ups
8 hollow rocks
6 plank to push up each arm

Basic Strength
Shoulder Press (1×2)
take 10min to work up to a heavy set of 2 43.5kg

Metcon (Time)
in teams of 2
one works, one rests
for time
100 deadlifts 50/35kg
10 high box over
90 sit ups
9 high box over
80 t2b
8 high box over
70 swings 24/16
7 high box over
60 wall balls
6 high box over
50 burpees
5 high box over
40 thruster 20/15
4 high box over
30 pull ups
3 high box over
20 overhead lunges 20/15
2 high box over
10 hspu
1 high box over
RX 22:55

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