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WOD 19.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Front Squat RX 60 kg, 200 m Run, 7 Shoulder to OH RX 60 kg, 200 m Run.

ENDURANCE WOD: : Every 2 min for 24 min a.20 Cal Ski Erg, b.20 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

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