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WOD 10.10.17 (GW)

PRO/ROOKIES: 20 min EMOM 1st 9/7 OH Squat RX 60 kg, 2nd 12/10 Toes to Bar/Knees to Chest, 3rd 16/12 Plank to Push Up, 4th REST.

HEAVY DAY:

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 Super Set 20 (10+10) Farmer loaded back lunges from step + 15 dumbbell bench press with rotation
3 Tri Sets 15 Dumbbell Sumo Squat, 15 Pull Over, 12 dips loaded



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