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WOD 12.1.18 (MGW)

PRO/ROOKIES: For time 5-9-15-21 Squat Clean RX 90,70,50,40 kg, Between each round 200 m Run. Cash Out 5/3 Rope Climbs Or 30/20 Strict Chin Ups.

ENDURANCE WOD:

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

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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