WOD for Friday, Aug 10, 2018

Strength 10-08-2018

4 Rounds of:
9 Inverted Rows (supinated grip)
7 Bar Dips (partner assisted or self-assisted)
5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)
Rest 2:00 between rounds.

Conditioning 10-08-2018

AMRAP 8:
1 Rope Climb
30/20 Push-ups
60 Double Unders

Rest 2:00

AMRAP 8:
1 Rope Climb
20 Air Squats
200m Run

Rx+: Legless Rope Climbs, 15/10 HSPU each round in place of Push-ups, Alt. Pistols in place of Air Squats

Extra Credit 10-08-2018

2 Options:
6 Minutes of Sledpull Rows + 30 Banded Pushdowns
or
Superset of:
1a) Barbell Curls: 3 x 15. rest 10s.
1b) DB Rollback Tricep Extensions: 3 x 12-15. Rest 10s.

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