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WOD 10.10.18 (MGW)

PRO/ROOKIES: 25 min EMOM 1st min 15 KB Swing RX 24 KG, 2nd min 12/9 Cal Ski Erg, 3rd min 15/12 Hand Release Push Ups, 4th min 15/12 Cal Row, 5th min REST.

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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