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WOD 22.10.19 (GW)

PRO/ROOKIES: Every 3 min for 18 min 12 Chest to Bar Pull Ups, 20 Pass Through Back Step Lunges RX 24 kg, Max Rep Sit Ups.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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