Wod 30/8 

Skill
Push press
1x6 reps at 65%
1x4 reps at 75%
3x2 reps at 90%
1x1 rep at 100%
 
Toe to bar 5 min
Practice kipping and the scaling options before metcon
 
Metcon
Against a 4min clock
400m Run 
15 Toe to bar
15 Shoulder to overhead 40/30kg
1 min rest 
Against 3min clock 
200m Run 
12 Toe to bar
12 Shoulder to overhead
1 min rest
Against 2min clock 
100m Run 
9 Toe to bar 
9 Shoulder to overhead
Score=Time left-over between the rounds
 
L1: 65/45kg
L2: RX
L3: 30/20kg, hanging knee raises
L4: 20/10kg, sit ups