WOD 20/11/15

Warm-up 3x
50sec plank
50sec side plank each side
50sec superman hold
2x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Banded Bench Press (7×5)
7×5 31/39/47/47/49/49/49kg

KB bench press
3×10
It was more like 10×12+12kgkg, 9x16kg+16kg, 8x16kg+16kg

WOD 2 rounds
40sec work, 40sec rest
I. ghd sit ups
II. muscle ups

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