.

WOD 7.12.17 (MGW)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 15/12 Toes to Bar, 15/12 KB Swing, 16 Goblet Lunges RX 24 kg.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



Book your Class


FitnessArt


UA-17579210-1