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