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WOD 8.4.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 9 Hang Power Clean RX 60 kg, 2nd 7 Shoulder to OH RX 60 kg, 3rd 12/9 Cal Ski Erg, 4th REST

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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