WOD for Sunday, Jul 01, 2018

Strength 01-07-2018

1a) RDLs: 4 x 8. Rest 30s.
1b) DB Single Arm Push Press: 4 x 6 ea. Rest 30s.
1c) Russian Twists w. a plate: 4 x 20. Rest 30s.

*Complete all 3 movements in a ”giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.

Conditioning 01-07-2018

AMRAP 8:
Run 200 Meters / Row 250m / Ski 250m
20 Air Squats
10 Push-ups

Rest 2:00

AMRAP 8
Run 200 Meters / Row 250m / Ski 250m
10 Back Squats (60/42.5kg)
3 Wall Climbs

Rx+: Alt. Pistols for Air Squats

Extra Credit 01-07-2018

AMRAP 5:
One Arm Bottoms-up KB Carry x 15m/each
Double DB Rows x 10.

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