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