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WOD 3.9.19 (MGW)

PRO/ROOKIES: For time: 250 m Run, 9 Front Squat RX 60 kg, 40 Hand Release Push Ups, 250 m Run, 15 Front Squat RX 60 kg, 30 Hand Release Push Ups, 250 m Run, 21 Front Squat RX 60 kg, 20 Hand Release Push Ups, 250 m Run.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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