.

WOD 13.10.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 OH Lunges RX 20 kg Plate, 2/1 Rope Climb (Or 8 Chin Ups), 9 Toes to Bar, 400 m Run. Time Cap 30 min.

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

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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