.

WOD 18.5.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 15/12 KB Swing RX 24 kg, 2nd min 35/25 DU, 3rd min 10/8 Parallette shoot through (from plank), 4th min Rest

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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