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WOD 31.10.17 (GW)

PRO/ROOKIES: 18 min EMOM 1st 6 Dead Lift RX 100 kg, 9/7 Burpees Jump Over the Bar, 2nd 10/8 Ring Dips, 12/10 Sit Ups, 3rd REST

HEAVY DAY:
10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 15 dumbbell bench press with rotation
3 tri sets 15 Sumo Squat, 15 Pull Over, 12 dips



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