.

WOD 19.1.17 (GW)

PRO/ROOKIES: For time – 7 Hang Power Snatch, 7 Snatch, 7 OH Squat RX 50 kg, 21 Toes to Bar, 5 Hang Power Snatch, 5 Snatch, 5 OH Squat RX 60 kg, 15 Toes to Bar, 3 Hang Power Snatch, 3 Snatch, 3 OH Squat RX 70 kg, 21 Toes to Bar.

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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