WOD 3.5.18 (MGW)

WOD 3.5.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Hang Power Clean RX 70 kg, 2nd 12/9 Cal Assault 45 sec, 3rd 12/9 Ring Dips, 4th 15/12 V Ups, 5th REST

MASTER CLASS:

For time 21/9-15/7-9/5 Hang Squat Clean 60 kg /Ring Muscle Up, 3 min Rest then 100 DU, 80 Push Ups, 50 KB Snatch (25L/25R), 800 m Run.

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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