Friday Morning Class 14/8/15

I went to the box at 8:15am because my parents came to Berlin. So I took the regular class and did some training right afterwards…
Today it was a loooooooong chipper.

Warm-up
1x 600m run
3x 30sec su
10sec du
3x
15m wheelbarrow
5 ring rows
5 plank to push ups
3 push ups

Basic Strength
Shoulder Press
10×2
*work up to a heavy set of 2
*rest 1,5-2min
last 4 sets 2x40kg, did not feel that good

Metcon (Time)
for time
1.5k run
50 sdhp 32/24
25 burpees
150 du
25 burpees
50 s2o 50/35
150 jumping jacks
(25min timecap)
RX 22:32min
————-
OHS
5×5 45kg
Frontsquat
3×5 50/60/70%

6×10 strict pull ups

a bit ghd sit ups and regular sit ups

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