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WOD 24.3.17 (MGW)

PRO/ROOKIES: 5 Rounds for time, 250/200 m Run, 20/15 Wall Ball Shots, 12 Ring Pull Ups or 20/15 Ring Rows.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 3 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 12 rings Delt Fly, max effort tricep dips (box)

 

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