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WOD 31.1.17 (MGW)

PRO/ROOKIES: 24 min EMOM 1st min 20/16 pass through lunges RX 24 kg, 2nd min 15/12 Toes to Bar, 3rd min 12/9 Box Jump, 4th min 20/15 Push Ups, 5th min 200/150 m ROW. 6th min REST.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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