.

WOD 7.11.19 (GW)

PRO/R00KIES: Three 5 min AMRAP 20 Alternating Single Arm Rack Lunges RX 24 kg KB, 12 Alternating KB Snatch RX 24 kg, 9 Toes to Bar 2 min Rest Between.

MASTER CLASS: Three 5 min AMRAP 20 Alternating Single Arm Rack Lunges RX 24 kg KB, 12 Alternating KB Snatch RX 24 kg, 9 Toes to Bar, 3 Bar Muscle Up. 2 min Rest Between.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

Book your Class


FitnessArt

UA-17579210-1