.

WOD 23.9.19 (GW)

PRO/ROOKIES:
7 min AMRAP 15 Goblet Squat RX 24 kg, 12 KB Swing RX 24 kg, 9 Burpees. 2 min REST,
5 min AMRAP 12 Goblet Squat RX 24 kg, 9 KB Swing RX 24 kg, 7 Burpees. 1 min REST,
3 min AMRAP 9 Goblet Squat RX 24 kg, 7 KB Swing RX 24 kg, 5 Burpees.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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