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WOD 7.12.16 (MG)

PRO/ROOKIES: For time 50/35 Chest to bar/Pull Ups every time you break 7/5 Burpees then ANNIE 50-40-30-20-10 Sit Ups, DU.

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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