WOD – Friday 13 June 2014

Strength/Skill Barbell warm up and technique preparing for CrossFit Total 5min EMOM Barbell Complex at light weight- Deadlift – Hang clean – Strict Press – 2 x Backsquat WOD CROSSFIT

Strength/Skill KB Complex EMOM – 10mins Every minute on the minute (EMOM) 2 x the following complex: KB clean left arm, goblet squat, kb clean right arm and goblet squat

SKILL gymnastics session WOD FGB Style 1min per station, 4 stations, 3 rounds with 1min rest between rounds Ring Dips Dead lifts 80/60 Box jumps 24/20 Push Press 40/30