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WOD 13.2.18 (MWG)

PRO/ROOKIES: 20 min EMOM 1st 15/12 Cal Assault 45 sec cap, 2nd 16 Alternating DB Snatches RX 20 kg, 3rd 20 Pass through Lunges RX 24 kg KB. 4th 15/12 Ring Rows, 5th REST.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



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