WOD 7.3.20 (GW)

WOD 7.3.20 (GW)

PRO/ROOKIES: For time 1000 m Run, 21-15-9-7 Hang Power Snatch RX 40 kg, Back Rack Lunges RX 40 kg, Toes to Bar, 500 m Run.

ENDURANCE: 4 Rounds: Circuit Training 1 min ON, 30 sec OFF.
a. Prison Style Assault Bike, b. Battle Ropes, C. Speed Fit, d. Burpees, e. V Ups.

HEAVY DAY:
a. 3*8 Front Squat
b. 3*10 Bulgarian Split Squat
c. 3*20 Back Step Sled Drag
d. 3*15 Loaded GHD Back Extensions
e. 3 Super sets 15 Banded Wood Chops + 30 Mountain Climbers
f. 3 Super sets 45 sec Side Plank + 25 Crunches.
* 1 min Strict Rest between Sets.

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