.

WOD 1.12.16 (WM)

PRO/ROOKIES: 5 Hang Snatch, 200 m Run, 9 Snatch, 200 m Run, 12 OH Squat, 400 m Run, 12 OH Squat, 200 m Run, 9 Snatch, 200 m Run, 5 Hang Snatch. RX 60 kg.

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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