.

WOD T.U.P (GW)

PRO/ROOKIES: For time of: 15/12-12/9-9/7-6/5-3/2 Power cleans 60 kg, Pull Ups, Front Squats,Pull Ups.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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