WOD 13.10.2019

Warm Up:

3 rounds

5 plate shoulder abduction

5 plate shoulder flexion

nose to wall handstand hold X 30secs

strength:

strict shoulder press

add 5 kg to your 1RM and then calculate 90% – go from

there on the following calculations

5.5.5 warming up to 65%

5.3.1+ all at 75%

rest 1:30

metcon:

Complete as many rounds and reps as possible in 15 minutes of:

45 Double-Unders

15 kip handstand Push Ups

15 C2B