.

WOD 9.5.18 (M)

PRO/ROOKIES: 25 min cap to complete 1000 m RUN, 1 min REST, 800 m Run, 1 min REST, 600 m Run, 1 min REST, 400 m Run, 1 min REST & 200 m Run, 1 min REST. Then the rest of the time until the cap AMRAP 200 m Run, 1 min Rest.

HEAVY DAY

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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