.

WOD 20.1.20 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Plate Ground to OH RX 20 kg, 20 OH Plate Lunges RX 20 kg, 20 Hand Release Push Ups 25 DU.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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