WOD 24/4/15

Practice DU
2x 10 swings
10 squats
5 deadlift w/ barbell
squat routine

Basic Strength
Back Squat (4×2)
e1:30mom 12
2×5 45/50
2×3 55/60
4×2 @(33×0) 62.5/65/67/72.5
*work up to a heavy set of 2
*don’t exceed 70%
*focus on tempo!!

Deadlift (1×3)
e1:30mom 12
2×5 45/55
1×4 65
5×3 75/85/90/95/100
*work up to a heavy set of 3 reps touch and go
*don’t exceed 85%

Metcon
1x40sec work, 20sec rest
I. superman medball throw
II. landmine twist
III. superman halo
IV. floor wiper
V. zots press
VI. ab wheel
VII. back extensions

Metcon (Time)
139 du
39 wall balls
9 strict hspu
(9min timecap)
RX 5:32 min