.

WOD 17.7.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Thrusters RX 50 kg, 2nd 9 Strict Ring PuLL Ups/strict Pull Ups, 3rd 200 m Run, 4th Rest.

MASTER CLASS: 15 min AMRAP 12 Dumbbell thruster RX 20 kg each hand, 6 Ring Muscle Up, 200 m Run.

HEAVY DAY:

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sited tricep extensions



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