12-Oct WOD

3 Rounds of -

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 3x5/5/7 (95kg)

Wide 3x5 (85kg)

Narrow 3x5 (65kg)

Seated Row 3x5 (110kg)

BO DB Row 3x5 (40kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (41kg)

6x Rope Pull down (41kg)

10x Leg Ext 9 Plates

4 Rounds of - 

6/6x 29kg Tri Cable Ext

10x 80kg Calf Raise

3 Rounds of 20kg BB 

5x RC

5x BO Row 

5x Drag Curls

50kg Lever Deadlifts