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WOD 11.7.19 (GW)

PRO/R00KIES: Four 4 min AMRAPS with 2 min REST 7 Dead Lift RX 80 kg, 9 Toes to Bar, 12 Hand Release Push Ups.

MASTER CLASS: Four 4 min AMRAPS with 2 min REST 7 Dead Lift RX 100 kg, 9 Hand Stand Push Ups, 12 Toes to Bar.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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