Week 4. Use todays sessions to practise the following : Rowing, Squats (WB, OH, FS, SCLN and pistols) Pull Ups, Bar muscle ups or ring MUPs

The Friday morning and lunchtime format over the Open will be using an EMOM for 20 minutes and executed at moderate intensity. Evening sessions today will be 20.4.

WOD

” Goat Day ”

EMOM 20

Odd : Choose one movement

Even : Choose another

select a rep range and work on improving efficiency for each movement.