.

WOD 13.9.18 (GW)

PRO/ROOKIES: Three 6 min AMRAPS with 2 min REST. 20/16 OH Lunges RX 20 kg Plate, 10/8 Burpees Jump on your plate, 10/8 Toes to Bar.

MASTER CLASS: Three 6 min AMRAP 3 OH Squat RX 70 kg, 5 Bar Muscle Up, 7 Toes to Bar, 9 Cal Ski Erg.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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