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WOD 26.9.19 (GWM)

PRO/R00KIES: 12 min EMOM ODD 5 Squat Clean RX 60 kg, EVEN 10 Ring Dips. 3 min REST then 3 Sets of 1 min MAX Effort DU, 1 min REST between sets.

MASTER CLASS: 12 min EMOM ODD 5 Squat Clean RX 70 kg, EVEN 5 Ring Muscle Up. 3 min REST then 3 Sets of 1 min MAX Effort DU, 1 min REST between sets.

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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