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WOD 10.1.18 (GW)

PRO/ROOKIES: 5 Rounds for time 9 Hang Power Snatch RX 40 kg, 20 Back Loaded Lunges RX 40 kg (10L/10R), 12 Toes to Bar/knees to chest.

MASTER CLASS: 7 minutes AMRAP 10 DB Snatches RX 20/15 kg (5L/5R), 3 Bar Muscle Up, 3 min REST, FRAN 21-15-9 Thruster RX 42/25kg, Pull Ups 7 min Cap.

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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