WOD 15/06/18



1.

dragon flag 4x6 rest 1'

hollow position 3x1' (alternated position)

strict knees parallette 3x10


2.

2 rnd :

round 1

40x cal bike

200mx air run sprint

40x cal row

400mx air run medium speed

rest 5'

round 2

20x cal bike

200m x air run sprint

20x cal row

400mx air run medium speed


rest 5'


3.

21-15-9 Reps for Time

Thrusters @50/35

ghd sit up

Pull-Ups


rest 5'


4.

weigthed dip 2 box

4x 12 rest 1'

french press one arm db

3x8 rest 1'





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