.

WOD 17.12.19 (GW)

PRO/ROOKIES: 20 min EMOM 1st 9 Thruster RX 50 kg, 2nd 16 alternating (8L/8R) Renegade Rows RX 20 kg, 3rd 12 Toes to Bar, 4th REST.

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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