WOD for Friday, Jun 14, 2019

Strength 14-06-2019

1a) Rope Climb: 4 x 2. Rest 45s.
Options: L-Sit, Legless, normal, Ground to standing with rope x 2-4 reps/round

1b) Dips: 4 x 10. Rest 45s
Options: Ring, Bar, Band Assisted, Box Dips

Conditioning 14-06-2019

AMRAP 14:00
25 Push Press @ 42.5/30kg
50 Barbell Rows @ same
75 Hollow Rocks
100 Push-Up

Rx+: 52.5/35kg

Extra Credit 14-06-2019

Banded Triceps Pushdowns – explosive reps: 4 x 25. Rest 60s.
– use a light band if needed and crank out fast reps – full ROM though

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