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Wednesday January 20th

By 17th January 2016No Comments

Warm up 

Coaches led lines of fun

Strength

15min emom.
Min 1- 3 X muscle up/muscle up progression/ring row X 10.
Min 2- 6 hspu/ pike push up/ downward dog/ seated KB press .
Min 3- gymnastic plank X :30sec(progress to Lsit)
Muscle up progression must have 5 strict pull ups + kipping pull ups.
WOD 

 Every 45 seconds X 9mins:
3 X power cleans
80/50 60/40 40/25
(12rounds)

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