.

WOD 19.3.18 (MG)

PRO/ROOKIES: For time 1000/800 m Run 6 m Cap, then 15 m EMOM 1st 12 Chest to Bar Pull Ups/ Pull Ups, 2nd 12/10 Box Jump, 3rd 15/12 Sit Ups.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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