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WOD 10.9.18 (MGW)

PRO/ROOKIES: Every 4 min for 20 min 250 m Run, 12 Chest to Bar Pull Ups/ 10 Pull Ups, 8 Front Squat RX 60 kg.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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