Wednesday 25th July – WOD

25th July 2018

WOD

Complete 4 rounds of:
7 Dips – start with a muscle up
7 upright row to strict press, @ 30 / 20kg
7 Single arm glute bridge DB press (each arm)
30 secs kb front rack seated wall hold @ 32 / 24kg
Run 400m

17 min cap

4 Rounds for time of:
21 Deadlifts @ 70 / 50 – 85 / 60kg
15 HSPUs / push ups
9 Bar muscle ups / pull ups

Go top