WOD 26.10.16 (MWG)

PRO/ROOKIES: For time 1000/800 m Run 5 min cap. 3 min Rest, then 9 min AMRAP 20/16 KB Pass through lunges RX 24 kg, 10/8 Toes to Bar, 30 DU. Buy in for the AMRAP 40/30 Burpees.

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions

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