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WOD 11.2.19 (GW)

PRO/ROOKIES: 20 min EMOM ODD 8 Dead Lift RX 100 kg, 12/9 Burpees, EVEN REST.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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