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WOD 14.6.18 (WG)

PRO/ROOKIES: 15 min AMRAP 5 Dead Lift RX 100 kg, 7 KB Swing RX 24 kg, 9 Ring Dips (Pro start the dips with a muscle up).

MASTER CLASS

For time 21 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Pull Ups, 15 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Chest to Bar Pull Ups, 9 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Bar Muscle Up 10 min Cap. 3 min REST then 7 min to find RM clean.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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