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WOD 29.8.19 (GW)

PRO/R00KIES: 18 min AMRAP 15 Toes to Bar/Knees to Chest, 12 Front Squat RX 40 kg, 9 Hang Power Snatch RX 40 kg.

MASTER CLASS: 18 min AMRAP 15 Toes to Rings, 12 Front Squat RX 40 kg, 9 Hang Power Snatch RX 40 kg, 5 Ring Muscle Up.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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