METABOLIC:
A. Find a 5RM Overhead Squat in 15 minutes.
Bar must come from the ground.
Rest 5mins then complete
B. 15, 12, 9 for time
SDHP (45/30kg)
Burpees
Pull Ups
SKILL DEV/ WARM UP:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
5 Strict Pullups
10 Ring Push Ups
15 OH Squats
ADDITIONAL READING AFTER THE WOD:
“iPhone Apps for Heath and Fitness” – CrossFit Ignite Sydney
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