WOD Mon 24/11/2014
A: Strict pull ups 1 – 10 reps 5 sets 2 mins rest. NO BANDS!
B: EMOTM 10 mins 4 front squats
C: For total time
KB swing 24/16
Walking lunge 20/10
then run 400m
For A if no pull up yet rings or negatives try to get your body nearer to parallel to the ground on ring rows or slow down to a 5 sec negative.
Make sure you lower at a good pace and push up quick for the squats use the same weight or more as a couple of weeks ago when we did three reps.
Pick a pace and stick with it for C and when the reps are done cruise the run.