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WOD 12.10.17 (GWM)

PRO/ROOKIES: For time 21 Dead Lift RX 100 kg, 21 Pull Ups, 15 DL, 15 Chest to Bar Pull Ups/Pull Ups, 9 DL, 9 Bar Muscle Up/Chest to Bar Pull Ups, 1000/800 m Run.

MASTER CLASS: For time 21 Dead Lift RX 100 kg, 21 Pull Ups, 15 DL, 15 Chest to Bar Pull Ups/Pull Ups, 9 DL, 9 Bar Muscle Up/Chest to Bar Pull Ups, 3 min REST, 9-15-21 Assault Cal, Shoulder to OH RX 60 kg.

HEAVY DAY:

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 slow standing reverse flys.



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