WOD 18.12.17

CROSSFIT CLASS:
Working on Pistol progression
Metcon:
5 X 30″ on – 30″ off
MedBall Clean 9/6 kg
Pistol
DB/KB STOH (Push-press/Push Jerk)
Knee to elbow

AEROBIC CAPACITY CLASS:
Emom 10 of:
Row 18/15 cal
rest 5′
Emom 20 alt:
Row
Tuck Jump
Sleed push
Bike
Bear crawl