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WOD 20.11.18 (WMG)

PRO/ROOKIES: Every 4 min for 20 min – 200 m Run, 7 Hang Power Snatch RX 50 kg, 9 OH Squat RX 50 kg, 12/10 Chest to Bar Pull Ups.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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