YO4 WOD 12/2/18

Warm up & Mobilise

Rolling Clock;

EMOM 0 - 12 Minutes:

Min 1 - 45 Seconds Max Effort Air Bike

Min 2 - 8 Toes'2'Bar

Min 3 - 12 WallBalls 9/7kg

12 - 16 Minutes - Rest.

16 - 24 Minutes - 18.0 Open Warm Up Retest:

21-15-9 - Dumbbell Snatch 22.5/15kg + Burpee Over Dumbbell

24 - 30 Minutes - Rest.

30-40 Minutes AMRAP:

30 Double Unders

10 Dumbbell Clean & Jerks

10 Wallballs 9/7kg

#gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

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