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WOD 4.9.17 (MGW)

personal programming

PRO/ROOKIES: 20 min EMOM 1st min 10/8 Strict Ring Pull Ups/Pull Ups, 2nd 8 Power clean Rx 60 kg, 3rd 200 m Run, 4th min Rest

MASTER CLASS: 15 min AMRAP 30 DU, 5 Hang Power Clean, 5 Front Squat RX 50 kg, 5 Push Press, 10 Chest to Bar Pull Ups.

HEAVY DAY:

4*8 Back Squat
3*20 Front Rack Lunges
3*15 Hip Thrusters
4*8 Push Press
3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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