Wednesday 21 November

Warm Up:
Row 500
5 rds
5 x HSPU's
5 x kneeling squat
Start at 50kg add 10kg per round

Strength:
Front Squat
3 x 3 @ 70/80/90% 1rm

Wod:
As many rounds as possible in 13 minutes of:
1 round consists of:

1 Push Press @ 70% of body weight
1 Pull Up
3 Push Presses @ 70% of body weight
3 Pull Ups
5 Push Presses @ 70% of body weight
5 Pull Ups
etc