.

WOD 14.9.19 (MGW)

PRO/R00KIES: For time
9 Thruster RX 40 kg, 9 Chest to Bar Pull Ups, 500 m Run,
12 Thruster RX 40 kg, 12 Chest to Bar Pull Ups, 500 m Run,
15 Thruster RX 40 kg, 15 Chest to Bar Pull Ups, 500 m Run,
21 Thruster RX 40 kg, 21 Chest to Bar Pull Ups, 500 m Run,

ENDURANCE WOD: 3 Rounds for time Relays 2*400 m Row, 2*400 Run, 2*15 Cal Assault.

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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