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WOD 28.12.19 (MGW)

PRO/R00KIES: For time 21-15-9 Power Clean, Shoulder to OH RX 50 kg. 3 min Strict Rest then ANNIE for time 50-40-30-20-10 Sit Ups, DU. 20 min Cap.

ENDURANCE WOD: Every 7 min for 28 min a. 1000 m Speed Fit, b. 1000 m Ski Erg, c. 1200 m Row, d. 30-20-10 Wall Ball Shots, Burpees.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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