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2019 1st WOD!! 3.1.19 (MGW)

PRO/ROOKIES: 19 min AMRAP, 20 Front Rack Lunges RX 40 kg, 20 Push Ups, 20 Toes to Bar. Every 2 Rounds 400 m Run.

MASTER CLASS: 19 min Cap – For time 2 rounds 40 m Farmer load Walking Lunges, 20 Hand Stand Push Ups then 12-9-7 Ring Muscle Up, Ski Erg Cal.

HEAVY DAY:

A. 4*5 Front squat
B. 3*20 Goblet Lateral box step ups (10R/10L)
C. 4*5 bench press
D 3*12 dips super set 3*8 hang power cleans
E 3*10 strict toes to bar



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