Gymnastics and WOD 23/8/14

Warm-up
3x
200m run
10 kips
10 push ups

3x
1min plank hold
30sec side plank hold

Mobility

Basic Strength
Deadlift (15×3)
emom 15
3 deadlift 65kg

*start and finish with the same weight. do not increase or decrease weight.
*choose moderate weight and concentrate on form

Metcon (2 Rounds for reps)
amrap 7
7 burpees
7 kettlebell box step ups 24/16
2min rest
amrap 7
7 wall balls
7 pull ups/ ring rows

184 reps, My left was open from the pull ups this week, so I did ring rows. I don’t like scaling down things I normally can do… :/