WOD 09/06/18



1.

warm up

3 rnd not for time

10 cal air run

10'' hs

6 dragon flag

3 strict pull up


2.

For Time t.c. 22'

600 meter Run

10 hspu

5 muscle up

1 Rope Climb

400 meter Run

10 hspu

5 muscle up

2 Rope Climbs

300 meter Run

10 hspu

5 muscle up

3 Rope Climbs

200 meter Run

10 hspu

5 muscle up

4 Rope Climbs

100 meter Run

10 hspu

5 muscle up

5 Rope Climbs


Intermediate option : 5 c2b


rest: 5'


3.

for time

30-20-10

box jumps overs

snatch one arm db @22,5/15


rest: 5'


4.

narrow bench press rest:1':30''

10-10 @60%

8-8 @70%

rest: 3'

5.

french one arm db rest.1'

10 x 4 set


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