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WOD 10.11.18 (MGW)

PRO/ROOKIES: Every 4 min for 20 min 9 Squat Clean RX 60 kg, 12 Toes to Bar, 200 m Run.

ENDURANCE WOD: Every 3 min for 30 min 1st 200 m Run + 12/9 cal Assault, 2nd 200 m Run + 12/9 cal Ski Erg, 3rd 200 m Run + 20/15 GHD Sit Ups, 4th 200 m Run + 15/12 Burpees, 5th 200 m Run + 12/9 Tyre Flips

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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