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WOD 15.12.16 (MGW)

PRO/ROOKIES: 16 min AMRAP 1st min 50/30 DU, 2nd 12/10 Toes to Bar, 3rd min 16 Farmer Loaded Back lunges RX 20+20 kg, 4th min REST.

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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