.

WOD 12.9.18 (M)

PRO/ROOKIES: For time 1500/1200 m Run, 2 min REST, 1000/800 m Run, 2 min REST, 800/600 m Run, 2 min REST, 500/400 m Run, 2 min REST, 200 m Cash out 100 DU/SU. 30 min CAP.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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