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WOD 18.11.17 (MGW)

personal programming

PRO/ROOKIES: 20 min AMRAP 9/7 OH Squat RX 50 kg, 9/7 Strict Chin Ups, 9/7 Jump Over the Bar Burpees. Every 2 Rounds 400 m Run.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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