.

WOD 10.2.18 (MGW)

PRO/ROOKES: 20 minutes AMRAP 7 Dead Lift RX 100 kg, 2/1 Leg Less Rope Climb (or 6 strict chin Ups), 200 m Run.

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



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