.

WOD 5.9.18 (MG)

PRO/ROOKIES: For time 200 m Run, then 3 Rounds of 5/3 Sit Ups, 5/3 Burpees, 5 Chest to Bar/ 3 Pull Ups. Then 200 m Run, Then 3 Rounds of 7/5 Sit Ups, 7/5 Burpees, 7 Chest to Bar/ 5 Pull Ups. Then 200 m Run, Then 3 Rounds of 9/7 Sit Ups, 9/7 Burpees, 9 Chest to Bar/ 7 Pull Ups. Then 200 m Run.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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