YO4 WOD 23/4/18

Warm up & mobilise

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5 rounds for quality not time:

6 dips

6 pull ups

6 push ups

12 hollow rock/arch hold

12 plate sit-ups

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WOD in Pairs - for time:

100 Cals bike or row

100 pull ups

100 single arn overhead kB lunges 24/16kg

100 cals