.

WOD 4.12.18 (MGW)

PRO/ROOKIES: 1000 m Run 21 Dead Lift RX 100 kg, 9 Bar Muscle Up/ Chest to Bar Pull Ups, 15 Dead Lift, 15 Chest to Bar/Pull Ups, 9 Dead Lift, 21 Pull Ups.

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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