Friday October 9th 2015 – WOD

WOD 1

MOTM: EMOM for 5 mins:

• Mins 1-3-5 30 secs of kip/butterfly practice
• Mins 2-4 60% of max pull ups

Coaches warm up

WOD 2

In pairs in 30 mins:

• 3 x 5min AMRAPs each of
• 15 Burpees
• 10 Front squats @ 50 / 25

*Score max reps

*Partner carries on from where the other finished