WOD 06/07/18

1.

3rdn not for time

400x run

10x back squat @20/15

10x shoulder press

10x sit up

2.

Back squat rest pause set + 20"rest+ max rep rest 2'

10 @60%

8 @70%

6 @75%

4 @80%

rest 3'

3.

lunges bar rest 1':30"

16 @40/25

14 @45/30

12 @50/35

10 @55/40

rest3'

4.

shoulder press rest pause set + 20"rest+ max rep rest 2'

10 @40%

8 @50%

6 @60%

4 @70%

rest 3'

5.

weighted dip 2 box rest 1'

5x12

6.

recovery

2k m row