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WOD 28.11.18 (M)

PRO/ROOKIES:
EVERY 4 min For 32 min
A. 12 cal Ski Erg + 400 m Run
B. 12 Cal Assault + 400 m Run
C. 50 DU/ 60 SU + 400 m Run
D. 30 Shoulder taps 40/30 Mountain Climbers + 400 m Run

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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