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WOD 11.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 12 Pendley Rows, 9 Jump over the bar burpees, 7 Ring Dips

HEAVY DAY

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls



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