.

WOD 13.7.18 (MGW)

PRO/ROOKIES: 16 min EMOM 1st min 12/10 Ring Dips, the rest of the time max rep DU, 2nd min 12/10 KB Swings the rest of the time max reps Sit Ups.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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