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WOD 26.10.19 (GWM)

PRO/R00KIES: 20 min AMRAP 5 Hang Power Snatch RX 50 kg, 7 Toes to Bar. Every 3 Rounds 400 m Run.

ENDURANCE WOD: 2 Rounds of:
3 min MAX Cal Row, 2 min REST,
3 min Max Burpee Box Jumps, 2 min REST,
3 min Max Cal Ski Erg, 2 min REST,
3 min Max Cal Speed Fit, 2 min REST.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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