WOD 28/06/18



1.

warm up

3 rnd

6 dragon flag

1' hollow position

10 l-sit db alternated



2.

3 rnd

5' air runner medium speed

25 cal row

3' air runner high speed

20 cal row

2' air runner low speed

10 cal

rest 3'

repeat


rest: 5'


3.

weighted pull up 5x5 rest: 1':30'' alternated grip


rest: 3'


4.

curl bar 6 x 4 set rest:1'

hammer curl db 12 x 4 set




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