W/C 10th December 2018

Monday 10th December

A) 10min EMOM
3 hang clean
- Build heavy with form

B) 32mim EMOM
Min 1 - 16/12 cal row/ski
Min 2 - 30 DU & 10 KB swing 24/16kg
Min 3 - 10 Burpee pull ups
Min 4 - rest


Tuesday 11th December

A) 4 x 10 Back Squat @ 60% of 1RM

B) For Time
800m run/row/ski
8 rounds of
8 HSPU
8 alt leg pistol squat
800m run/row/ski
- 20min time cap


12 WODs of Christmas …