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WOD 4.1.20 (GWM)

PRO/R00KIES: For time 5-10-15-10-5 Squat Clean RX 60 kg, Ring Dips 15 min Cap. Cash out 1000/800 m Run.

ENDURANCE WOD: 4 Rounds of – 2 min MAX Speed Fit, 2 min Max Ski Erg, 2 min Max Assault, 3 min REST.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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