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WOD 10.6.19 (MGW)

PRO/ROOKIES: For time A. 4 Rounds 7 Dead Lift RX 100 kg, 9 Chest to Bar Pull Ups, B. 800 m Run, C. 4 Rounds 7 Dead Lift RX 100 kg, 9 Chest to Bar. time Cap 18 min.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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