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Benchmarks Saturday 5.10.19 (GWM)

PRO/R00KIES: DΙΑΝΕ For time 21-15-9 Dead Lift RX 100kg, Strict Hand Stand Push Ups 10 min Cap. 3 min REST then ANNIE 50/40/30/20/10 Sit Ups, DU. 10 min Cap.

ENDURANCE WOD: Every 6 min 200 m Run, 50 DU, 20/15 Burpees.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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