19th October 2015

Warm up:

3*1 min of each – Sit at bottom of squat, Scap Press ups, Active hang, Lizard crawl, Jog


HS hold warm up (Shoulder taps)

OMEM *12

ODD Hollow holds

Even HS hold against wall

WOD: 3 rounds fight gone bad (NO REST)

1 min ME of- Wall balls (20lb to 10ft), Sumo deadlift high pull (25kg), Box jumps (20), Push Press (25kg), Row (cal)


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