.

WOD 5.2.19 (MGW)

PRO/ROOKIES: For time – 21 Hang Power Clean RX 50 kg, 21 Pull Ups, 15 Power Clean 70 kg, 15 Chest to Bar, 9 Clean RX 90 kg, 9 Bar Muscle up. Cash out 800 m Run.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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