WOD 09/07/18



1.

3rnd not for time

10x t2b strict

8x ghd sit up

6x dragon flag


2.

For time:

30/20x hspu (intermediate option push hr 60/40)

9 squat cleans @60/45

25/15x hspu (50/30)

12 squat cleans

20/10x hspu (40/20)

15 squat cleans

15/5x hspu (30/10)


rest 5'


3.

Amrap 15'

20x cal row

10x brps target bar

20x cal bike

rest 1'

repeat


rest 5'


4.

curl bar + curl hammer db 8+8 x4 rest 1'


5.

ring curl 3x12 rest 1'


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