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WOD 11.2.20 (GW)

PRO/ROOKIES:
3 Rounds 2 min ON 2 min OFF AMRAP 7 Box Jump 3 Power Clean RX 70 kg, 3 Rounds 2 min ON 2 min OFF AMRAP 7 Slam Ball Throws RX 12 kg, 5 Hang Power Clean 50 kg.

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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