18-Jun Combat Workshop WOD

MOB:
Foam roll

WU:
400m Run 80%
3 Rounds of -
Wall Squats x15
Walking Lunge w/T
Back Raise x12

Stretch: Hammie & Glute

SWOD:
RDL 4x6 (70kg-80kg-90kg-100kg)

WOD:
'un-worthy'
80-40-20-40-80 - Squat
40-20-10-20-40 - KB Swings 20kg
15-10-05-10-15 - Pull Ups (Rings, but last set was off the RSJ)

Time: 16'03

EOW:
Bench 5-5-3-3-3-10 (50kg-70kg-90kg-100kg(F2)-90kg-70kg)

Comments:
That was a killer WOD, back of left knee didnt feel to good during the class so didnt do full range in the squats and it made things worse :(