Main – WOD
Warm-up
warm up squat (No Measure)
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Weightlifting
Deadlift (5 @ 50%, 5@ 65%, 5@75%, 5+@85%)
Metcon
Compare with 01.12.15
Metcon (AMRAP – Rounds)
20 min EMOM
even 5 HSPU
odd 15 wall balls 20#/14#
Cool Down
1 min couch stretch
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