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WOD 13.6.17 (MW)

PRO/ROOKIES: 20 min AMRAP 500/400 m Run, 12/10 (each arm) single arm Push Press db or kb RX 24 kg, 50/40 DU.

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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