.

WOD 22.9.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 3/2 Rope Climb (or 10 Strict Chin Ups), 12 KB Swing RX 24 kg, 35 DU/50 SU

ENDURANCE WOD:

Three 3 min Rounds 20 Cal Ski Erg, 250 m Run, Max Reps Wall Ball Shots. REST 3 min between rounds.

Then

Three 3 min Rounds 20 Cal Assault Bike, 250 m Run, Max DU/SU. REST 3 min between rounds

HEAVY DAY:

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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