Tagged as: Jason Holbrook

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Hero WOD Jason Holbrook 18.5.19 (MGW)

PRO/R00KIES: 10 rounds For time, 5 Thruster RX 50 kg, 10 Pull-ups, 100 meter Sprint, 1 min strict REST.

ENDURANCE WOD: 5 sets 400 m Run with 1 min Rest between sets. Then 12 min EMOM 1st min 10 Burpees Jump Over the box, 2nd 12 Cal Assault, 3rd 12 Cal Ski Erg.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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