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WOD 11.5.18 (MG)

PRO/ROOKIES: 5 min Cap 1000/800 m Run, 1 min Rest, 5 min MAX cal Row , 1 min Rest, 5 min cap 1000/800 m Run, 1 min Rest, 5 min AMRAP 12/9 Toes to Bar, 35 DU/50 SU, 1 min Rest.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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