.

WOD 9.3.20 (MW)

PRO/ROOKIES: 20 min EMOM 1st 8 Dead Lift RX 100 kg, 2nd 40 Sec Max Cal Assault Bike, 3rd 12 DB’s Shoulder to OH RX 20 kg each hand, 4th 25 Loaded Sit Ups RX 12 kg D Ball, 5th REST.

HEAVY DAY:
A.
a. 3*8 Dead Lift
b. 3*60 m Sled Push
c. 3*10 Hip Thrusters Barbell
d. 4*8 Shoulder Press
e. 3*8 Side db raises
f. 3 Super Set 20 Loaded GHD Sit Ups + 12 KB Swing.
* 1 min Strict Rest between Sets.

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