WOD 27/07/18



1.

warm up A

1k run

50x sit up


warm up B

3 rnd not for time

10x back squat @20/15

10x air lunges

10x ring row

20" x hs



2.

Back squat rest 1:30"

15 @ 50% +10 squat jump @20/15

12 @60% + 10 squat jump @20/15

10 @65% + 10 squat jump @20/15

8 @70%


3.

Lunges oh bar rest 1'

20-20 @40/25

16-16 @45/30


4.

weighted pull up strict

5x5 rest 1:30"


5.

shoulder press rest 1'

10 @50%

8 @60%

6 @70%

12 @40%


6.

weighted dip

5x5 rest 1:30"


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