.

WOD 6.12.18 (GW)

PRO/ROOKIES: 12 min AMRAP 10 Hang Power Clean RX 40 kg, 20 Back Rack Lunges RX 40 kg, 10 Toes to Bar/Knees to Chest

MASTER CLASS: 7 min AMRAP 7 DB thruster RX 20 kg, 3 Ring Muscle Up. 3 min REST. For time 27-21-15-9 Toes to Bar, Assault Bike.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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