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WOD 14.12.19 (GW)

PRO/R00KIES: Five 3 min AMRAPs 3 Front Squat RX 60 kg, 6 Push Ups, 9 KB Swings RX 24 kg. 1 min REST between each AMRAP.

ENDURANCE WOD: 5 min MAX A. Speed Fit, B. Ski Erg, C. Assault Bike, D. AMRAP 50 DU, 10 Burpees. 3 min REST between Stations.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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