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WOD 5.11.17 (MW)

PRO/ROOKIES: Every 3 min for 18 min 9/7 Jump Over the Box, 9/7 Ring Dips, 9 Dead Lift RX 80 kg

MASTER CLASS 15 min AMRAP 9 Hang Power Clean RX 60 kg, 15 Wall ball Shots RX 20 lb, 21 Pull Ups. Start every Round with 10 m Hand Walking.

HEAVY DAY:

4*8 Bench Press
3*12 dips (Loaded if possible)
3*15 pull over
4*8 pull ups (Loaded if possible)
3*12 inverted row
3*10 dumbbell one arm row



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