Friday 21 December

Warm Up
"JunkYard Dog, "
"Burgenor Warm Up, "
Skill transfer.
Start with bar then add 5kg each rd . HH+MT @ 40kg

Strength:
OMEM for 10mins
1 x Snatch @85%

Wod:
100 Double Unders
50 x Sit Ups
80 x Double Unders
40 x KB Swings (24/20)
60 x Double Unders
30 x Pull Ups (Partials allowed)
40 x Double Unders
20 x Burpees
20 x Double Unders
10 x Overhead Squat (60/40)