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Team WOD 10.5.18 (GW)

personal programming

PRO/ROOKIES: Couples. 15 min Cap, for time 21-15-9 OH Squat RX 50 kg, Ring Dips, then AMRAP I Go you Go 7/5 Burpees, 9/7 Sit Ups.

MASTER CLASS: 9 min AMRAP 5 Squat Snatch RX 50 kg, 5 Burpees Jump Over the Bar, 5 Bar Muscle Up. 3 min REST Then for time 100 DU, 50 Wall Ball Shots, 25 Cal Assault.

For time

HEAVY DAY:

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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