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WOD 13.2.17 (MG)

PRO/ROOKIES: 20 min AMRAP 7/5 Strict Deficit Hand Stand Push Ups, 9/7 Toes to Bar, 12/9 Burpees every 3 rounds 400 m Run.

MASTER CLASS: Diane 21-15-9 Hand Stand Push Ups, Dead Lift RX 100 kg time cap 7 min. 3 min REST strict rest then For time 50 Pull Ups, 50 Wall Ball Shots.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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