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Hero WOD Bell 15.2.20 (GW)

PRO/ROOKIES: 3 Rounds for time 21 Dead Lift RX 80 kg, 15 Pull Ups, 9 Front Squat RX 80 kg.

ENDURANCE WOD: 2 Sets of 90 sec Fast, 90 sec easy, 45 sec fast, 45 easy. 2 min REST.

Stations: 1.Row, 2. Speed Fit, 3. Assault.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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