Tagged as: WHITE

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Hero WOD White 23.3.19 (MGW)

PRO/ROOKIES: White – 5 Rounds For Time 3 Rope Climbs or 9 Strict Chin Ups, 10 Toes to Bar, 21 Overhead Walking Lunges Plate Loaded RX 20/15 kg, 400 meter Run. 30 min Cap.

ENDURANCE WOD: Part A. Every 4 min For 12 min 500 m Row. Part B. Every 4 min for 12 min 500 m Run, Part C. Every 4 min for 12 min 30 Cal Assault Bike.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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