For time:
30 Back Squat
30 Chest to Bar Pull-ups
20 Front Squats
20 Strict Pull-ups
10 Overhead Squats
10 Muscle-ups
*Load – 60/40kg
*20 min. cut off.
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WOD: Tuesday
EMOM x 24: 1. Row 30 sec. 2. Plank 10kg 30 sec. 3. Shuttle Run 30 sec. 4. Plank 10kg 30 sec. *Your score is the total of the metres rowed and run throughout the workout. *Don’t worry if this looks a bit easy – the 12 Days of Christmas workout is on Wednesday!