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WOD 20.3.19 (M)

PRO/ROOKIES: 10 min AMRAP 400 m Run, 50 DU/50 SU, 3 min REST, 10 min EMOM 1st min 40 sec Max Cal Assault, 2nd 40 Sec Max Cal Ski Erg

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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