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WOD 12.6.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Push Press RX 50 kg, 2nd 30 m Farmer Load Walking Lunges RX 24 kg each hand, 3rd 50 DU/70 SU, 4th REST.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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