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WOD 23.10.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 10 Front Squat RX 60 kg, 2nd 12/9 Cal Ski Erg, 3rd 12/9 Chest to Bar Pull Ups, 4th 40 DU/50 SU, 5th REST.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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