.

team WOD 14.12.16 (MW)

PRO/ROOKIES: For time:
21 Wall Ball Shots RX 20 lb, 10 KB Clean RX 24 kg, 200 m Run,
15 Wall Ball Shots, 16 KB Clean, 200 m Run,
9 Wall Ball Shots, 20 KB Clean, 200 m Run,
9 Wall Ball Shots, 20 KB Clean, 200 m Run,
15 Wall Ball Shots, 16 KB Clean, 200 m Run,
21 Wall Ball Shots, 9 KB Clean, 200 m Run.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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