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WOD 8.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Chest to Bar/pull ups, 2nd 12/9 Cal Ski Erg, 3rd 20/15 Wall Ball Shots, 4th REST

MASTER CLASS

21 Thruster RX 40 kg, 21 Pull Ups, 15 Thruster RX 60 kg, 15 Chest to Bar, 9 Thruster RX 60 kg, 9 Bar Muscle up. 3 min REST 21-15-9 Assault Cal, Burpees.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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