Friday 18th December 2015

1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 100/70kg

2. Squat
Work up to 1RM Back Squat

3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.