.

WOD 3.11.18 (GW)

PRO/ROOKIES: 20 min AMRAP 6 Dead Lift RX 100 kg, 8 Toes to Bar, 10/9 KB Swing RX 24 kg, 12 Push Ups.

ENDURANCE WOD:

EVERY 4 min For 32 min

A. 400 m Run + 12 cal Ski Erg
B. 400 m RUN + 12 Cal Assault
C. 400 m Run + 50 DU/ 60 SU
D. 400 m Run + 12 Burpees

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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