WOD 16/11/15

Warm-up 2x
1min rope jump
10 cossack squats
10 superman
10 hollow rock

3x
14 I’s
12 T’s
10 Y’s
8 scapula pull up

Back Squat (3×10)
full squats @40%
Back Squat (2×20) 55kg
2×20 bottom half squat @60%

weighted lunges 3×10 (5 each leg)
last set 55kg

Metcon amrap 4
3 power snatch 60/40
12 du
RX

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