WOD for Sunday, Jul 12, 2020

Strength 12-07-2020

1a) Single Arm Glute Bridge Floor Press 4 x 8-12 each. Rest 30s
1b) Cross-body Romanian Deadlift 4 x 10 each. Rest 30s
1c) Dumbbell Forearm Plank Rotation 4 x 12 each. Rest 30s

Conditioning 12-07-2020

4 RFT:
10 Single Arm Russian Kettlebell Swing each (24, 16 kg)
20 Air Squats
30s Goblet Wall Sit + Pulses (16, 10 kg)
20 Air Squats

Extra Credit 12-07-2020

– Jefferson Curl 3 x 3 10s Descent, 10s Ascent
– Lizard Pose x 60s each

Open Gym

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