WOD – Wednesday 30 April 2014

Strength Push Jerk from the rack – in groups of similar ability – 6 x 3 to work to heaviest set of 3 with good form WOD ‘PairsWOD!’ 6RFT 2 x Junkyard

Strength/Skill Pull ups and/or muscle ups (ring/bar) Technique and progressions, then 10mins to perform 3 x max sets of pull ups and work on pull-up/muscle up technique. WOD 3 x

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