WOD 2.12.16 (G)

WOD 2.12.16 (G)

PRO/ROOKIES: Skill Muscle Up. WOD 15 min EMOM 1st 7/4 Muscle Up, 7 Ring Rows false grip + 7 ring dip, 2nd 10/7 Jump Over the box 3rd min 15/12 Sit Ups.

HEAVY DAY: 4*20 back rack loaded lunges Super set 4*8 strict deficit hand stand push ups. 4*8 muscle clean super set, 4*8 close grip bench press, 4*8 max long jump super set 4*20 Russian twist



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