WOD 13/10/16


Strength: Push ups (by ability)

1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)

MetCon: In front of running clock 4 Rounds for reps
1min Row (cal)
1 min KB Swings 24/16kg
1min Push press 42.5/30kg
1min Box jumps 60/50cm
*1min Rest

Speed press

Pause bench press 8*3*50-70% ME

25-20-15 reps for time of

Clapping push ups

Straight leg weighted sit ups