Wednesday WOD 9/7/15

Deadlift 1×10 89kg

10 rounds
2 deficit HSPU (20kg plate)
1 clean and jerk (55kg)
————
Warm-up
1x300m run
squat routine
ankle routine

3x
7 squats
5 ring rows
3 push ups

Basic Strength
Breathing Squat (1×2)
Deep breath in the bottom position
2×5 30/40
2×4 50/60
2×3 70/75kg
2×2 80/86kg
*work up to a heavy set of 2
*rest 1,5-2min between sets

Metcon (No Measure)
3x
2:30min work on hspu
2:30 run/row
(20min)

Metcon (Time)
4rft
30m bear crawl
15 swings 24/16 I used a 20kg KB
RX 3:35min
(10min timecap)

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