.

WOD 15.6.18 (MGW)

PR0/ROOKIES Two 8 min AMRAP A. 10 Wall Ball Shots, 1 Rope Climb or 5 Strict Chin Ups, 100 m RUN. 2 min Rest. B. 10 Hang Power Dumbbell Clean RX 20 kg each hand, 10 Sit Ups, 35 DU.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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