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WOD 18.2.20 (MGW)

PRO/ROOKIES: 00:00-00:05 400 m Run, then AMRAP 9 Dead Lift RX 70 kg, 12 Burpees, 00:05-00:10 400 m Run, then AMRAP 7 Dead Lift RX 70 kg, 9 Burpees, 00:10-00:15 400 m Run, then AMRAP 5 Dead Lift RX 70 kg, 7 Burpees, 00:15-00:20 400 m Run, then AMRAP 3 Dead Lift RX 70 kg, 5 Burpees.

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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