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WOD 27.10.16 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 250/200 m Row, 2nd min 20/15 Wall Ball Shots, 3rd min 12/8 Strict Chin Ups, 4th min 12/8 Box Jumps, 5th min 20/15 Sit Ups.

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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