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WOD 28.6.19 (MG)

PRO/R00KIES: 3 Rounds of – 2 min AMRAP 25/20 Jump Squat, 9/7 Cal Ski Erg, 2 min REST, 2 min AMRAP 20/15 Hand Release Push Ups, 20/15 Ring Rows, 2 min REST.

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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