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WOD 21.4.18 (WG)

PRO/ROOKIES: 15 min AMRAP 12/9 Strict Hand Stand Push Ups, 20/15 one arm R KB Front Squat RX 24 kg, 12/9 Chest to Bar Pull Ups/Pull Ups, 20/15 one arm L KB Front Squat RX 24 kg.

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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