.

WOD 4.5.18 (GM)

PRO/ROOKIES: 50 Strict Hand Stand Push Ups (PRO deficit) every time you broke the reps 200 m Run and 9/7 Toes to Bar.

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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