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WOD 28.9.19 (MGW)

PRO/R00KIES: Every 2 min for 20 min 5 Dead Lift RX 100 kg, one round “CINDY” 5 Strict Pull Ups, 10 Push Ups, 15 Air Squat

ENDURANCE WOD: 3 Rounds: 2 min MAX Effort Burpee Tyre Flips, 2 min REST, 2 min MAX Effort Ski Erg, 2 min REST, 2 min MAX Assault Bike, 2 min REST.

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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