.

WOD 16.4.18 (MGW)

PRO/ROOKIES: For time 200 m Run, 15 Snatch RX 50 kg, 21 Burpees, 200 m Run, 9 Snatch RX 60 kg, 15 Burpees, 200 m Run, 7 Snatch RX 70 kg, 9 Burpees, 200 m Run, 3 Snatch 80 kg, 7 Burpees, 200 m Run.

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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