First day in November and the Berlin weather sucks. I just had time to do the regular wod today, work 
The good thing is, we did the horrible front squat part which hurts so much that it is exhausting anyways…
The wod was weird. I got confused with the counting, so I am not sure about my time, sth between 7:40 and 8:30, RX
Warm-up 3x
20sec work, 10sec rest
burpees
hollow rocks
hold bottom of wall squat
2x
10 swings on rings
5 banded mu transitions
5-10sec hold bottom of ring dip
Basic Strength
Front Squat (5×1) 71kg, it was really hard…
3min warm up
e30sec for 5min
I. 3 front squats
II. 1-5 strict hspu
e30sec for 5min
I. 3 front squats
II. 1-5 kipping hspu
e30sec for 5min
I. 3 front squat
II. 10-15sec wall facing handstand hold
Metcon (Time)
10-9-8…3-2-1
box jumps
1-2-3..8-9-10
pistols
