.

WOD 22.12.17 (MGW)

PRO/ROOKIES: 8 min EMOM 1st min 12/9 Jump Over the Box, 2nd min 16 (8R/8L) Renegade Row RX 20 kg, 2 min REST, then ANNIE 50/40/30/20/10 DU, Sit Ups.

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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