WOD 24/08/18

CROSSFIT
1.
warm up
3 rnd nft
10 cal bike
10 back squat @20/15
10 shoulder press
10 ring row
10 push up
2.
back squat rest 1':30''
12 @50% + 30'' isometric squat
10 @60% + 20'' rest + max rep
8 @70%
6+6+6 @80% @60% @40% stripping
rest 3'
3.
bench press rest: 1':30''
12 @50% + 20'' rest + max rep
10 @60% + 20'' rest + max rep
8 @70%
6+6+6 @80% @60% @40% stripping
rest 3'
4
weighted pull up
5x5 rest 1':30''
rest 3'
5
weighted dip
5x5 rest 1':30''
6.
recovery
1k row
1 k air run
500m skyerg