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WOD 24.9.19 (MGW)

PRO/ROOKIES: 3 Rounds of 2 min Max Sled Push RX 100 kg, 2 min REST, 2 min 15 Chest to Bar Pull Ups/Pull Ups + Max Cal Assault Bike, 2 min REST, 400/250 m Run 4 min CAP.

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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