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WOD 7.7.17 (M)

PRO/ROOKIES: Five 5 min Rounds 00:00 – 00:01 min 50 DU/60 single, 00:01 – 00:02 min 120/100 m Suttle run (20 m distance), 00:02 – 00:03 min 30 sec Battle ropes double waves, 00:03 – 00:05 200 m Run.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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