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WOD 12.12.17 (GW)

PRO/ROOKIES: For time 3-5-10-15-10-5-3 Dead Lift RX 100 kg, Chest to Bar Pull Ups/Pull Ups. Cash out 40/30 Jump Over the Bar Burpees

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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