Wednesday 20th January

Strength
 Back squat 5 x 5 80-85%

 Conditioning
 As many rounds as possible in 12 minutes..

Rx'd
3 x Muscle ups
15 x Wall ball shots 20/14lbs
30 x Double unders

Intermediate
3 x Muscle up transition/ Ring dips
15 x Wall ball shots 20/14lbs
30 x Double Unders

Beginner
10 x Bench dips
15 x Wall ball shots
60 x Single skips
 

Simon Lee