.

WOD 3.7.19 (M)

PRO/R00KIES: TABATA a. Ski Erg, 1 min REST, b. Suttle Run, 1 min REST, c. Assault Bike, 1 min REST, d. DU/SU, 1 min REST. e. For time 800/600 m Run 5 min Cap.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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