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WOD 1.11.19 (MGW)

PRO/R00KIES: Every 2 min for 24 min
a. 200 m ROW max Burpees
b. Rest
c. 15 KB Swing Rx 24 kg max meter Sled 100 kg
d.Rest

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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