Wednesday 16th December

WARM UP

Coaches circle of fun

STRENGTH

EMOM X 15MINS

MIN1: 3-5 pull ups(strict-add weight/muscle up)

min2: 30-45 sec hollow hold

min3: 5 x hollow scap pull ups

WOD

EMOM X 20Mins

3 x hang cleans

max double unders in remaining time

score is last weight used + lowest double scores