.

WOD 5.12.19 (GW)

PRO/R00KIES: For time 50 Hang Squat Clean RX 50 kg. Every time you drop the bar, 7 Strict Hand Stand Push Ups. Cash Out 50 Toes to Bar/Knees to Chest.

MASTER CLASS: For time 50 Hang Squat Clean RX 60 kg. Every time you drop the Bar 3 Bar Muscle Up, 7 Strict Hand Stand Push Ups. Cash Out 50 Toes to Bar.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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