WOD for Tuesday, Apr 16, 2019

Strength 16-04-2019

1a) DB Floor Press with a rotation: 5 x 8. Rest 30s.
– neutral to pronated grip

1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s.

Conditioning 16-04-2019

For time:
40 USA Swing @24/16kg
4 Rope Climbs
30 USA Swing
3 Rope Climbs
20 USA Swing
2 Rope Climbs
10 USA Swing
1 Rope Climb

  • Rx+: @32/24kg, Legless Rope Climbs
  • 18:00 Cap

Extra Credit 16-04-2019

Prone Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.
7 pronated grip + 7 neutral grip + 7 supinated grip

Open Gym

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