WOD for Sunday, Jul 15, 2018

Strength 15-07-2018

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 15-07-2018

5 rounds for time:
Run 200 Meters / Row 250m / Ski 250m
10 Back Squats (60/42.5kg)
2 Wall Climbs

Rx+: 7 x Strict HSPU per round
18:00 Cap

Extra Credit 15-07-2018

Accumulate:
100 Heavy Band Leg Curls each
150 Banded Pull-Throughs

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