.

WOD 17.7.18 (GW)

PRO/ROOKIES: 18 min EMOM: 1st min 9 Dead Lift RX 100 kg, 2nd 12/9 Strict Chin Ups, 3rd 20/15 Sit Ups.

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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