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WOD 10.9.19 (MGW)

PRO/ROOKIES: For time 50/40 Alternating Single Rack Lunges RX 24 kg, 25/20 Chest to Bar Pull Ups/Pull Ups, 500 m Run, 100 DU/SU, 500 m Run, 25/20 Chest to Bar Pull Ups, 50/40 Alternating Single Rack Lunges.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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