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WOD 27.9.19 (MGW)

PRO/R00KIES: 20 min AMRAP 200 m Run, 25 Ground to OH RX 20 kg Plate, 200 m Run, 50 Alternating OH Lunges RX 20 kg plate, 200 m Run, 25 Toes to Bar.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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