WOD 2019/07/09

Warm Up

30 m Bear Crawl 30 m Side Shuffle 30 m High Knees 30 m high Kicks 10 light kb swings 10 hand release push ups

30 cal row 60 sec Dead Hang from Bar 2×10 Light Zercher Squat

Strength: Back squat:

Find new 1 RM Max ( 20 minuti)

Wod: For time

12-11-10-9-8-7-6-5-4-3-2

Push up x 2

Kb swing ( 24-16 kg)

Sit up x 2