.

WOD 12.1.17 (GW)

PRO/ROOKIES: 15 min EMOM 1st min 7 Dead Lift RX 100 kg, 2nd min 6/3 Muscle Up or 7 Ring dips, 3rd min 10/7 Jump over the box.

HEAVY DAY:
A. 3 Super Sets – 8 Dead Lift + 8 Bulgarian Split Squat
B. 3 Super Sets – 10 Strict Pull Ups (loaded if possible) + 10 Side shoulder raises
C. 3 three sets – 10 Swiss Ball Leg Curls + 12 Ring Rows (feet on a box) + 12 Seated KB Tricep extensions
D. 3 Super Sets – 30 Sec Side plank each side + 12 GHD Sit ups.



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