Tagged as: PUSH PRESS

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WOD 3.7.17 (MW)

PRO/ROOKIES: 18 min AMRAP 7 Hang Clean, 7 Front Squat, 7 Push Press RX 60 kg, every 2 rounds 200 m Run.

MASTER CLASS: 20 min AMRAP 12 Dumbbell hang squat clean n press RX 20 kg each hand, 9 Box Jump, 5 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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