3-Jul WOD

WU:

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

SWOD:

Bench

Power 3x5 (80kg)

Wide 3x5 (70kg)

Narrow 3x5 (45kg)

 

BO Row 4x6 (55kg)

BO DB Row 3x6 (30kg)

 

BC 3x6 (20kg)

HC 3x6 (20kg)

BB RC 3x6 (20kg)

 

3x Rounds of -

6x BB Drag Curl (20kg)

6x Rope Pull Down (25kg)

 

Stretch