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'