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WOD 30.1.20 (GW)

PRO/ROOKIES: 5 Rounds for time 5 Hang Power Snatch RX 50 kg, 20 Wall Ball Shots RX 20 lb, 12 Ring Dips.

MASTER CLASS: AMANDA 9-7-5 Ring Muscle Up, Squat Snatch RX 60 kg. (8 min Cap.) 2 min REST. Then 5 min AMRAP Wall Ball Shots RX 12 kg.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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