WOD for Sunday, Jun 24, 2018

Strength 24-06-2018

1a) DB Bench Press w. rotation: 4 x 8. Rest 30s.
– add weight each set
1b) DB Split Squat: 4 x 6 ea. Rest 30s.
1c) Side Plank: 4 x 10s each. Rest 30s.

Conditioning 24-06-2018

EMOM 20:
Minute 1: Row for Distance x 45s
Minute 2: 12 Burpees
Minute 3: 12 Double DB Rows
Minute 4: 12 Hollow Rocks
Minute 5: 12 Squat Jumps
*Athlete choice of weight

Extra Credit 24-06-2018

AMRAP 6:
15 Banded Pushdowns
15 Banded Pulldowns
20m Farmer Carry, Heavy.

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