W.U.  3 Rounds of

  • 10 x Strict, Banded or Ballastic Pushups
  • 10 x Strict Pullups
  • 20 x Calories on the Rower

Strength:  Bench Press

4 sets of 10 Unstable banded bench.  Use small bands and Kettlebells

W.O.D  5 RFT of

  • 10 x Ring Muscle Ups
  • 400M Run or 500M Row (Run unless weather is shit)

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OLY Group: 

  • Triples:  Snatch and C&J
  • Snatch Pulls:  100% 5 x 5 
  • Front Box Squats:  50% 4 sets of 10 

W.O.D  Variation of class WOD

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