Friday 30 November

Warm Up:
3rds row 250m
6 x Eccentric MU
10 x GHD

Followed by:
Clean
1x3@50
1x3@60
1x2

Strength:
OMEM for 10mins
1 x Clean @80% 1rm

Wod:

DIRTY DOZEN

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 15/10kg dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents