Wed 9 Jul

Posted: July 9, 2014 by ollyoz in Uncategorized

Warm Up

500m Row

15 KB Swings – hip drive focus

5 Pull Ups

10 Push Ups

30 Second hand stand hold

25 Double Unders

Mobility

WOD

EMOM 5 Mins

50 double unders

Muscle Up Skills then;

EMOM 5 Mins

4 Muscle Ups (4 strict chest to bar/ pull ups with 4 dips)

rest  – mobility

Pairs row max distance in 1 minute x 5.  1:1 rest.

 

then

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