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WOD 3.4.19 (MG)

PRO/ROOKIES: Tabata Burpee Jump Over Box, 2 min REST, 1000/800 m Run 6 min Cap, Tabata Assault Bike, 2 min Rest, 1000/800 m Ski Erg 6 min Cap.

Skill: Hand Walking

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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