Thursday 7/4/16

Thursday is my long day at work, so I only came to the regular class and did some little work afterwards:

Warm-up 2x
15m bear crawl
10 swings
15m crab walk
10 squat

2×10 hollow rocks & 10 superman
squat routine

Back Squat (5RM)
take 20min to find your 5RM
5x92kg, felt good today

Metcon 3x
20 front rack lunges 40/30
max rep strict pull ups
31 pull ups in total (14/9/8)
*score is total reps pull ups

Strict Muscle-up | 1×6 reps

Mini WOD after class:
3 rounds of:
Run, 300 m
20 GHD Sit-ups

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