Main – WOD

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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