.

WOD 2.10.18 (WG)

PRO/ROOKIES: For time – 7 Power Clean, 7 Hang Power Clean, 7 Front Squat RX 60 kg, 21 Pull Ups, 5 Power Clean, 5 Hang Power Clean, 5 Front Squat, 15 Chest to Bar/Pull Ups RX 70 kg, 3 Power Clean, 3 Hang Power Clean 3 Front Squat RX 80 kg, 9 Bar Muscle Up/Chest to Bar

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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