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WOD 6.4.19 (MGW)

PRO/ROOKIES: Ten rounds for time: 150 m Run, 7 Chest to Bar Pull Ups, 7 Front Squat RX 60 kg, 7 Handstand Push Ups.

ENDURANCE WOD: 3 min Max Cal ROW, 2 min Rest, 3 min Max Cal Assault, 2 min Rest, 3 min Max Cal Ski Erg, 2 min REST, for time 1200 m RUN.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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