.

WOD 14.7.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 20/15 Wall Ball Shots, 12/10 Toes to bar cash out 100 DU.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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