.

WOD 10.7.18 (MW)

PRO/ROOKIES: 20 min AMRAP: 5 Hang Power Clean, 5 Hang Squat Clean, 5 Front Squat RX 60 kg. Every 3 Rounds 50/35 DU/SU and 2 min REST.

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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