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WOD 5.11.19 (GWM)

PRO/ROOKIES: For time 5-10-15-10-5 Back Squat RX 70 kg, Strict Ring Pull Ups/Chin Ups. 12 min Cap, 2 min REST then 3*1 min MAX DU with 1 min REST.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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