.

WOD 18.10.18 (WM)

PRO/ROOKIES: For time 50-40-30-20-10 Alternating Goblet Lunges RX 24 kg, KB Swing RX 24 kg, DU/SU.

MASTER CLASS

AMANDA 9-7-5 Squat Snatch, Ring Muscle Up 9 min Cap 3 min Strict REST then 21-15-9 Thruster 40 kg, Toes to Bar Cash out 100 DU

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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