Friday 7 December

Warm Up:
Run 400m
"3rds Hang 45secs, "
"45sec hold chin above the bar, "
"10 x Pull Ups (as high as possible without performing a MU), "
1 x 3 position Negative / 3 x Reverse Muscle Up

Strength:
OMEM for 10mins
3 x Snatch @75%

WOD:
Fight Gone Bad Style
Double Unders
Rope Climb
GHD/Situps
Wall Balls
Floor Wipers