.

WOD 4.8.18 (MW)

PRO/ROOKIES: Hero WOD DT + RUN – 5 Rounds for time 12 Dead Lift, 9 Hang Power Clean, 6 Push Jerk, 200 m RUN. RX 70 kg Men, 45 kg Women.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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