WOD Thu 30/10/2014

A: EMOTM 10 mins
4 front squats, fast. (you want to work on speed out of the bottom so pick a weight you can go hard at the whole 10 sets with at least 45 secs rest each set)

B: Strict pull up 3 to 10 reps 5 sets 90 secs rest. if you can get 10 reps ok add weight. Negatives or ring rows if you haven’t got a pull up yet and have a crack at your first one.

C: 3 rounds for time
25 Sit ups
20 wall balls 9/6
15 KB swings 24/16

12 min time cap for C