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Hero WOD “Tillman” 23.11.19 (MGW)

PRO/R00KIES: 7 Rounds for time: 7 Dead Lift RX 140 kg, 200 m Run, 15 Pull Ups. 45 sec Strict REST.

ENDURANCE WOD:
5 stations of WORK.
5 sets 30 sec WORK 30 sec Rest.
1 min Rest Between each station.
A. Speed Fit
B. Battle Ropes
C. Prison Style Assault Bike
D. Ski Erg
E. Box Jump

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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