Wednesday 30th November 2016 – WOD

2 rounds of:

25 mb fronts squats
25 mb squat cleans
25 wall ball
25 sit ups

WOD 1

Coaches warm up game

In pairs EMOM for 10 mins:

2 lengths of the room (each)
banded sprints
*p1 completes 2 lengths than p2. 4 lengths per minute

Then in 10 mins

review movements and build to wod weight

Additional Work

For time:  1 mile (1600m) Assault bike

EMOM for 12 mins

• 3 Front squats @ 82.5/55 RX+100/70
• Max Ring dip/box dips RX+ muscle ups