.

WOD 3.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Front Squat RX 60 kg, 2nd 15 Hand Release Push Ups, 3rd 12 Cal Ski Erg (45 sec Cap), 4th 15 Ring Rows, 5th REST.

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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