6/12/2018 CFNL WOD

Strength WOD:
Rest Day

Pre WOD:
Coach led Muscle Up drills

WOD 1:
10-8-6-4-2 reps, for time of:
Muscle-up
Power Snatch, 60/40 kg
PS should be around 70-75% of Squat Snatch 1RM (no higher!!)
(11min cap)

WOD 2:
40-30-20 reps, for time of:
AbMat Sit-up
Wall Ball, 9/6kg, 10/9 ft

Advent Calendar Day 6:
MB Volleyball
Once you release the ball you must perform a burpee

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