WOD 17.10.2019

Warm Up:

3 rounds

5 plate shoulder abduction

5 plate shoulder flexion

nose to wall handstand hold X 30secs

30 secs hang on pull up bar

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%

3.3.3+ all at 70%

rest 1:30

metcon:

AMRAP 12

40m front rack walk

20m front rack walking lunges

10 double kb push press

RX(20\12)