.

WOD 24.10.16 (G)

PRO/ROOKIES: 15 min EMOM 1st min 6/3 Muscle Up or 8 Ring pull ups/Ring Rows, 2nd min 12/8 Push Ups, 3rd min 30 sec max air squat.

Master Class: 21 Thrusters RX 40 kg 7 ring muscle up, 15 Thrusters, 5 ring muscle up, 9 Thrusters, 3 ring muscle up, 7 min Cap. 5 min Rest then 7 min AMRAP – 5 Dead Lift RX 120 kg 7 Burpees Jump Over the Bar, 25 DU.

HEAVY DAY: Back squat 4*8, lunges front rack load 4*16 (8R+ 8L), 4*8 Bench press,
3*8 Loaded Dips, 3*failure deficit push ups.



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