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WOD 27.8.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 100 m Farmer Walk RX 24 kg each hand, 2nd 50 DU, 3rd 12 Chest to Bar Pull Ups/Pull Ups, 4th 20 alternating Overhead Lunges Plate Loaded RX 20 kg, 5th REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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