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Hero WOD Lyon 18.1.20 (GW)

PRO/R00KIES: 5 Rounds for Time
7 Squat Cleans RX 70 kg
7 Shoulder to OH RX 70 kg
7 Burpee Chest to Bar Pull Ups
2 minutes Rest between rounds

ENDURANCE WOD: Every 3 min for 36 min. A. 15 Burpees + 200 m Run. B 15 Slam Ball Throws + 15 Cal Assault, C. 15 Box Jumps + 250 m Row.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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