.

WOD 27.9.18 (MGW)

PRO/ROOKIES: 12 min Cap – 1000/800 m Run, then the time Remain AMRAP 9/7 Hang Power Snatch RX 40 kg, 12/9 Toes to Bar.
MASTER CLASS: 8 min Ladder 3,6,9,12,15,18,21… KB Snatch RX 24 kg, Chest to Bar Pull Ups 2 min REST Then 6 min AMRAP 50 Wall Ball Shots, 100 DU.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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