WOD 2019/09/24

Warm Up:

run 4 laps inside

30 m walking lunge

30 m inchworm

30 m bear crawl

25 Kb Deadlift

25 kb Push Press

Row 500m

Strength: Back Squat

8:00Work up to a heavy single OVER 90%

Then,10:00

5×3 @ 90% of the above 90%

Wod: 3 Rounds

15 Bench Press 50/30

SDHP 50 /30

4 laps heavy plate carry (50-40kg)

Rest 2:00