WOD 15/6/15

Warm-up
1x du ladder
2x 7 scapula pull ups
6 ring rows
5 T’s
4 push ups

Bench Press (4×2)
e1:30mom 12
2×5
2×3
4×2 @90%+ 50/52.5/55/56 for once
Bent Over Row (4×2)
e1:30mom 12
2×5
2×3 57.5(?!?)
4×2 hold top for 3sec

scapula stability + max reps push & pull (2 Rounds for reps)
3x
6I’s
4 T’s
2 Y’s
30sec rest
max reps pull ups 14/8/8
30sec rest
max reps push ups 32/22/20
1min rest

Metcon (Time)
3rft
20 du
10 hspu
10 kb squats 32/24
10 box jumps
RX 6:25

fat grip dl
5/5/4/4/3/3 find 3rep max:50kg
thruster
10×2 27/29/34

2×20 ghd sit ups
60 sit ups

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