13052015 WOD

3x (1-4) Pull-up Ladder
3x (1-4) Push-up Ladder
Then:
2×10 Shoulder Dislocate
Then:
2x (30sec Work/30sec “Rest”) Push Press @ 2 x 10kg DB.
Two Sets, Rest 60sec between each
Then:
10x Bench Press @ Bodyweight (slow negative – 5sec) + 10x Pull-up
Ten Sets, Rest 2-3min between each
Then:
5-3-2 Ladder of Bent Row @ 60kg to 70kg (Rest 20sec between each rung. Keep reps strict)
Three Sets, Rest 2min between
Then:
3×5 Bat Wings (5 second squeeze at top)