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WOD 16.10.17 (GW)

PRO/ROOKIES: Every 2 min for 16 min – 2 Rounds of 5/3 Strict Hand Stand Push Ups, 7/5 Toes to Bar/Knees to Chest, 9/7 Goblet Squat RX 24 kg

HEAVY DAY:
10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 15 dumbbell bench press with rotation
3 tri sets 15 Sumo Squat, 15 Pull Over, 12 dips



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