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WOD 19.12.17 (GW)

PRO/ROOKIES: For time 21 Front Squat RX 50 kg, 21 Pull Ups, 15 FS, 15 Chest to Bar/Pull Ups, 9 FS, 9 Bar Muscle Up/Chest to Bar 10 min cap. 3 min REST then 5 min Ladder 3 Hang Power Clean RX 50 kg, 3 Push Ups,6,9,12,15…

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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