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WOD 9.9.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 7 Squat Snatch RX 60 kg, 2nd 20/15 Push Ups, 3rd 12/9 Cal Assault Bike 45 sec Cap, 4th REST.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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