.

WOD 23.5.18 (MGW)

PRO/ROOKIES: 20 AMRAP Ladder 24/21, 21/18, 18/15, 15/12, 12/9, 9/6, 6/3 Burpees, KB Swing RX 24 kg. between every step 200 m Run.

HEAVY DAY

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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