Wod 12/5

Warm up and set up for the metcon
Go through the movements and the different alternatives.
Work up some weight on barbell movements
Hero wod “Bulger”
10 rounds for time
150 m run
7 Chest to bar
7 Frontsquat 61/43kg
7 Handstand push ups
L1: RX
L2: In teams of 2, both run together and share the reps 3 and 4 alternating rounds.
L3: As L2, regular pull ups, 43/30kg, HSPU from box
L4: As L2, banded pull ups, 30/20kg, push ups

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