29-Nov WOD

WU:
500m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing
10x 15kg DB Swing
10x Plank /PU
10x Back Raise
8x Flying Dog
HFS

Stretch

SWOD:
Seated DBs Press 5,5,5,5,5 (17.5kg-20kg-17.5kg-17.5kg-17.5kg)
Front Squat 5x3 (70kg-70kg-75kg-80kg-82.5kg)

WOD:
21-15-9
20kg Barbell Thrusters
Body Weight Row
Time: 4'41

CORE:
Torture Twist 4x3/3
Myotatic Crunch 3x10
Cat Vomit 10(x10sec)

Stretch

Comments:
Seated press was a little different today so did 5x5. Decent front squat, had some more in the tank too! Mini killer WOD, hate trusters!