.

WOD 9.10.18 (GW)

PRO/ROOKIES: 6 min AMRAP 12 Front Rack Lunges RX 40 kg, 9 Pull Ups. Then 1000/800 m Run 6 min Cap. Then 6 min AMRAP 12 Front Rack Lunges RX 40 kg, 9 Pull Ups.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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