WOD 16/07/18



1.

3rnd not for time

10x swing bar

5x fs @20/15

5x shoulder press

5x thruster

20x jumping jack


2.

For Time:

21 pull up

200 Meter Run

21 Thrusters @43/30

200 Meter Run

15 pull up

200 Meter Run

15 Thrusters @43/30

200 Meter Run

9 pull up

200 Meter Run

9 Thrusters @43/30

200 Meter Run


rest 5'


3.

Amrap 12'

2-4-6-8.....

Dl @70/50

brps box jump over

strict hspu


rest 5'


4.

6+1 curl bar + legless rope climb x4 rest 1'


rest 2'


5.

3x20 hammer curl db rest 1'

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