WOD 21/10/15

Warm-up
3x
10 jumping jacks
10 swings
5 burpees
5 ring rows
3 push ups
3 reach through each side

Basic Strength
A: Shoulder Press (1×3), 10min to work up to a heavy set of 3 44kg
immediately afterwards continue
B: Push Press (1×3), 10min to work up to a heavy set of 3 55kg

Skill
2x
2:30min work on kipping pull ups / t2b
2:30min run/row

Metcon (Time)
4rft
15 pull ups
10 fsquat 50/40
5 s2o 50/40
RX

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