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WOD + Benchmark 16.1.20 (GW)

PRO/ROOKIES: 5-7-9 Front Squat RX 60 kg, Strict Hand Stand Push Ups. 6 min Cap. Then Fran 21-15-9 Thruster RX 40 kg, Pull Ups.

MASTER CLASS: 5-7-9 Front Squat RX 80 kg, Strict deficit Hand Stand Push Ups. 5 min Cap. Then Heavy Fran 21-15-9 Thruster RX 50 kg, Strict Pull Ups.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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