.

WOD 30.8.18 (MGW)

PRO/ROOKIES: For time 50/40 Goblet Lunges (25/20L/25/20R) RX 24 kg, 25/20 Toes to Bar, 1000/800 m Run, 25/20 Toes to Bar, 50/40 Goblet Lunges.

MASTER CLASS: 2 Rounds for time 40 OH Lunges RX 40 kg, 20 Burpees Jump Over the Bar, 10 Bar Muscle Up 500 m Run.

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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