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14
10
2015

Thurs 15/10/15

By Scotty 0

SKILL 20min EMOM
odd- toes to bar
even- wall ball 2
*reps to stay small and work on crispness and accuracy

CONDITIONING (35mins)
1km row (for time)
rest 3mins
THEN
10, 8,6, 4, 2 muscle ups
with
200m run
rest 5mins
100m walking lunge 24/16kg KB IN one hand in front rack
rest 7mins

1km row
*scale muscle ups to x’s2 transitions or x 2 pull ups and x 2 dips

author: Scotty

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