IMG_1051

WOD 22.11.17

Back Squat
Work up to a heavy single over 90%
Then
5×3 @90%

3 Round
AMRAP 5 Minutes
10 Handstand Push ups
5 Squat Snatch 70/50
2 MU
Rest 2:00

WOD 18.11.17

Four sets of:
Bench Press x 6-8 reps
Rest 45 seconds
Ring Rows x 8-10 reps

In teams of three, alternating complete rounds, complete five rounds each of:
15 Kettlebell Swings
10 Goblet Squats