Warm Up

BDD strict press x 10
250m row
BDD pull apart x 10
BDD tiger walk x 10 ea side
250m row
10 kip swing
10 ring row


EB
BTN strict press x 8
OH BB stretch
Strict press x 8

MOB

Coach's Choice

Strength

OLY - Snatch pulls 4x3 @110%

Then

4 x 1 Snatch drops

Then

4 x 1 Snatch balance

WOD

12.4
As Many Reps As Possible in 12 Minutes.
150 Wallballs (M=20lbs 10' target, F=14lbs 9' target)
90 Double-unders
30 Muscle-ups


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