Warm up
2 x lane run
4mins
10 air squat
10 pull aparts
10 pass throughs
Strength
e3momx 15mins
front squat x 3 reps
+
scap hold x :30sec
lv 2: 6 reps 40/25
WOD
4rounds
50 du
10 chest to bars
lv 2: 50du, 10 pull ups
lv1: 25 du, 10 jumping pull ups
Warm up
2 x lane run
4mins
10 air squat
10 pull aparts
10 pass throughs
Strength
e3momx 15mins
front squat x 3 reps
+
scap hold x :30sec
lv 2: 6 reps 40/25
WOD
4rounds
50 du
10 chest to bars
lv 2: 50du, 10 pull ups
lv1: 25 du, 10 jumping pull ups