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WOD 1.3.19 (MW)

PRO/ROOKIES: For time 800 m Run, 50 Alternating front Rack back step Lunges RX 24 kg, 50 One Arm Shoulder to OH (25L/25R), 600 m Run, 30 Alternating front Rack Lunges RX 24 kg, 30 One Arm Shoulder to OH (15L/15R), 400 m Run, 20 Alternating front Rack Lunges RX 24 kg, 20 One Arm Shoulder to OH (10L/10R)

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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