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WOD 19.9.19 (GW)

PRO/R00KIES: Every 4 min for 20 min 3 Burpee Strict Pull Ups, 5 Hang Power Snatch RX 40 kg, 9 OH Squat RX 40 kg, 12 Toes to Bar.

MASTER CLASS: Every 4 min for 20 min 2 Bar Muscle Up, 5 Hang Power Snatch RX 50 kg, 9 OH Squat RX 50 kg, 12 Toes to Bar.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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