WOD – 9. April 2019

Crossfit

Warm-up
2 Rounds
10 Pull Aparts
5 Beat Swings
0:30 HS-Hold
7 Inch Worm Push Ups
10 Shoulder Press with empty Barbell
0:30 Shoulder Stretch

Strength
Shoulder Press (4 x 3 @75%)

Metcon
Metcon (Time)
3 Rounds
500m Row
30 Wallballs 20/14lbs
100 DU/200SU
30 One Arm DB C&J 15/10kg

Cap 22:00

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