5 front squats + 7 back squats
x 4 sets
Pick one of the WOD's with a movement that you want to improve upon over the next few weeks.
1) 'Flight simulator'
Unbroken double under ladder with sets of either:
2) 100 pullups for time
* 5 burpees every time you drop off
3) max T2B in 10 minutes
* 5 pushups EMOM
4) 30 muscleups for time (or max in time cap)
OHS @ 42.5/30kg
** Heads up Max is away this week so our 6:30 session will be the regular WOD. We'll be back on next Wednesday for part 4 of the lifting workshop**