.

WOD 13.9.19 (MGW)

PRO/R00KIES: 4 Rounds: 2 min ON – 2 min OFF A. 10/7 Cal Assault Bike, 15 KB Swing RX 24 kg, B. 400/250 m Run.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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