.

WOD 20.2.17 (GW)

PRO/ROOKIES: 21 min EMOM 1st min 7 Front Squat RX 70 kg, 2nd min 9 Strict Chin Ups, 3rd min 12/9 Burpees

MASTER CLASS: 12 min AMRAP 9 cal Assault Bike, 7 Thrusters RX 50 kg, 5 Ring Muscle Up. 3 min Rest then 5 min to build a heavy Clean.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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