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WOD 18.12.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st 10 Front Squat RX 60 kg, 2nd 12/9 Cal Ski Erg, 3rd 16 Renegade Rows RX 20 kg, 4th 200 m Run, 5th REST.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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