.

WOD 8.6.18 (MGW)

Spinning

PR0/ROOKIES 20 min EMOM 1st min 15/12 KB Swing RX 24 kg, 2nd 15/12 Ring Rows, 3rd 12/9 Cal ASSAULT 45 sec cap, 4th min 200 m Run, 5th REST

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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