WOD 2020/07/20

Warmup
2x500m row rest 2:00 between
30 m Spiderman 30 m walking lunge 30 m inchworm
30 sec squat hold 20 sec pigeon pose /side 10 PVC high pulls
10 Dislocates 10 Push-up to down dog 10 behind the neck press, PVC
Strenght: Front squat Find 1RM ( 15 mn)
Wod : metcom Time
40 Deadlift 70/50 kg
30 Front Squats 70/50 kg
20 Hang Power Cleans 60/40 kg
10 Squat Snatch 60/40 kg