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WOD 7.11.18 (M)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 20 DU/SU, 400 m Run, 40 DU/SU, 600 m RUN 60 DU/SU, 800 m Run 80 DU/SU, 1000 m Run, 100 DU/SU, 1200 m Run, 120 DU/SU…

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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