.

WOD 28.3.18 (MGW)

personal programming

PRO/ROOKIES: 20 EMOM 1st min 9/7 Burpee Jump Over the Box, 2nd 12/9 Cal Assault 45 sec Cap, 3rd 100 m Farmer Walk RX 24 each, 4th 200 m Run, 5th REST

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict pull ups
C. 3* 15 ring rows super set 12 narrow grip bench press
D. 3*10 strict toes to bar



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