Oct 2016

wod 20161005

“A:
3 laps, of:
Run 200M
Russian twist with plate x 10 @15/10kg
Shoulder openers x 30 seconds
Strict pull-up x 5

B:
Sumo Deadlift High-pull
21-15-9-4

C:
4 rounds for time, of:
Boxjump over x 12 reps
Front Squat x 8 reps @60/40kg
Push-ups x 12 reps
Deadlift x 8 reps @60/40kg

D:
3 sets, of:
Kettellbell deadlift in Lunge position x 7/7 reps”