.

WOD 1.3.17 (G)

PRO/ROOKIES: 18 min EMOM 1st min 5/3 Ring Muscle Up or 7 Ring Dips, 2nd min 10/8 Jump over the box 3rd min 15/12 V Sit Ups.

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



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